Thursday 5th February 2015

A) Pause split jerk: 4×4 @ 70 – 80% of your 1RM

*Pause for 3 seconds at bottom of dip, and pause for 1-2 seconds @bottom of the catch*

B) 2min AMRAP:

20 M-ball squat cleans @9kg/6kg

Max burpees in time remaining

– Rest 1 min –

2min AMRAP:

20 Kb swings @24kg/16kg

Max box jumps in time remaining

– Rest 1 min –

*Repeat for a total of 3 rounds (each)*