Thursday 21st April 2016

A) 1omins to find 5RM:

TNG cluster (no cluster jerks allowed)

B) 5mins to find 1RM:

Cluster (no cluster jerks allowed)

C) 7min Ladder:

1 – 3 – 5 – 7 – 9 e.t.c

Front squats @5RM cluster weight above

Hspu (scale on to box or general press ups)

– Rest 3mins –

D) 7min Ladder:

1 – 3 – 5 – 7 – 9 e.t.c

Squat cleans @same as above

Box jump overs @30inch/24inch