0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean + 3 x front squats
22:00 -
Work/rest with partner
(Do set of thrusters and pull ups and then your partner goes)
B)
30 x thrusters (65,45)
10/7 x strict pull ups
25 x thrusters (95,65)
10/7 x strict pull ups
20 x thrusters (115,75)
10/7 x strict pull ups
15 x thrusters (135,95)
10/7 x strict pull ups
10 x thrusters (155,100)
10/7 x strict pull ups
5 x thrusters (165,105)
10/7 x strict pull ups
Optional accessories
1)
5 x 10 reverse grip barbell rows
With
5 x 6 front rack k/bell lunges on to a plate
2)
5 x 10 double dumbell rows (one at a time) just ask me
With
5 x 10/7 x dips