Wednesday, April 6, 2016

Thrusters, Pull-up

Barbell & Accessory 
A) Clean & Jerk, 5x3 @ 67% of 1 RM
B) GHD Sit up 5x5-10
C) Mobility, 5x2 mins

Kicker
30 Burpees  (to be done immediately after your workout; do all, some or none)
_______________________________________________________________________________

Foundations 
AMRAP 15
10 Hang Power Cleans 95/65 | Masters (50+) 75/55
15 Hand Release Push-ups
20 Knee-ups


Conditioning 
5 Rounds
Max UB Thrusters, 95/65 | 75/55
-rest 30 seconds
Max UB Pull-ups
-rest 2 min


Competition 
AMRAP 15
50 UB Double-unders
40 UB KBS 55/35 | 45/25
30 UB WBS 20/14 | 14/10
20 UB Pull-ups
10/7 UB HSPU 135/95 | 115/80




No comments:

Post a Comment