A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted
C:10-9-8-...1 of
DB Thrusters at 50/35
and Box Step Over at 24/20 holding one DB only (any which way)
12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs
rest 2 minutes
8 rounds switching ever round
8 clean and jerks 135/95
8 ring dips
Rest 2 minutes
6 rounds switching every round
6 Power snatch at 135/95
6 BM