Monday 9th February 2015

A) Super set/4sets:

5 TNG squat cleans

Max Back squats @ same weight as cleans

– Rest at least 2 mins after your back squats –

B) 12 min AMRAP:

9 Clean + jerks @ L1=40kg/20kg – L2=50kg/30kg – L3=62kg/40kg

6 Hspu scale to 6 hspu with a box or press ups

3 Bar muscle ups or L1=6 pull ups+6 dips – L2=6 chest to bar pull ups

– Rest 5 mins –

C) 20 Burpee box jumps for time