Wednesday 5/21/14

Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds
In teams of 2, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips x 15 reps
400 Meter Run

A. push press x 1/split jerk x 1; build this complex to a max in 10mins
-warm-up to 40% before starting clock
B. emom – 12mins
odd – DB push press @10X2 tough x 4-5
even – MU + 5 ring dips
C. pendlay row @20X1; 6-8×4; rest 2mins
4 sets tough effort
8 thrusters tough build per set
6 burpees AFAP
AD 20sec all out
rest 4-6mins


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