A. Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B. Split Jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C. Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
Work Capacity
D. MetCon (Time)
Complete 3 rounds for time of,
30 Snatch (75/55)
20 GHD Sit-up (sub 40 Ambat)
10 Strict HSPU (Sub 20 HRPU)
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