Wednesday 19th August 2015

A) Back squats: 4×10 @ 70-75% of 1 rep max

– 15 min cap –

B) EMOM 15mins:

Min1- Pull ups + dips L1=7+5 – L2=10+7 – L3=15+10

Min2- Double unders L1=30 – L2=50 – L3=70

Min3- 6 Double kb snatches + 4 double kb front squats @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

C) For time:

15-12-9 Hang clean + jerks @L1=30kg/21kg – L2=40kg/28kg – L3=50kg/35kg

9-7-5 Lateral burpees