Thursday 24th September 2015

A) 5×3 TNG squat snatch

B) 3mins to get through:

8 Box jumps

8 Kb swings @L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

8 Goblet squats

3mins to get through:

12 Box jumps

12 Kb swings

12 Goblet squats

3mins to get through:

16 Box jumps

16 Kb swings

16 Goblet squats

(continue until you can no longer achieve the reps within the time frame)

C) If time:

3 sets/super set:

Max ring dips

10 Pendlay rows