Wednesday 13th January 2016

A) “Running clock”

0-10mins:

Find 10 rep max Back Squat

10-15mins (AMRAP):

15 Wall balls

5 High box jumps

15-25mins:

Find 1 rep max split jerk

25-27mins:

REST

27-34mins(AMRAP):

7 Pull ups

5 Front squats @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg – L4=70kg/50kg

3 Shoulder to overhead

34-37mins:

REST

37-45mins:

1km Run

Max Thrusters in time remaining @L1=40kg/28kg – L2=50kg/35kg – L3=60kg/42kg – L4=70kg/50kg