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15/11/2018

  • Warm-up: AMRAP in 6 min:
  • (complex w. empty bar)
  • – deadlift
  • – hang power clean
  • – hang squat clean
  • – front squat
  • – thruster
  • POWER: squat clean
  • 5 reps @ 65% 1RM
  • 1 min rest
  • 3 reps @ 75% 1RM
  • 1 min rest
  • 2 reps @ 85% 1RM
  • 1 min rest
  • 1-1-1-1-1 reps for load
  • AMRAP in 12 min:
  • – 15 GHD sit-up
  • (20 medball sit-up)
  • – 10 left h. OH walking lunges*
  • – 10 right h. OH walking lunges*
  • * use 24/16 Kg DB