Monday 21st November 2016

A) 4 sets/super set:

6 Back squats last weeks 4×5 or the previous weeks 4×4

4 Depth jumps

B) For time:

50 Pull ups

400m Run

21 Thrusters @L1=25kg/15kg – L2=35kg/24kg – L3=43kg/30kg

800m Run

21 Thrusters

400m Run

50 Pull ups

– 20min cap –

(scale pull ups down to either 25 or 35)