Thursday 23rd July 2015

A) Back squats: 5×3 @ 80-90% of your 1rm

B) “Double Hanger”

3 rounds for time:

100 Double unders

7 Hang power clean + jerks @ L1=45kg/25kg – L2=65kg/35kg – L3=85kg/50kg

– 10 min cap –

C) 3 rounds/90 seconds on/90 seconds rest:

20/15 Cal row

Max burpees in time remaining

(hit the row’s hard and empty the tank on the burpees)