4.Aug.2014

A.

Backsquat 4, 3, 2, 4, 3, 2 @20X1 tempo

*rest 2min b/w sets

back-squat

B.

8 x 30sec rounds: 3 hspu, 5 air squats, AMRAP kb swings (heavy)

rest 30sec b/w rounds

rest 3min

8 x 30sec rounds: 3 power cleans (70%), AMRAP lateral burpees over bar

rest 30sec b/w rounds

rest 3min

8 x 30sec rounds: 3 hspu, 5 air squats, AMRAP kb swings (heavy)

rest 30sec b/w rounds

 

Notes:

1. second set of 4,3,2 should be heavier than the first

2. 80-90% sustainable effort

3. use 70% of heaviest 3rep from Wednesday 7/30.

4. kipping allowed on hspu if needed