Monday 23/12/2019

STRENGTH / WEIGHTLIFTING
A.
BUILD TO A 2RM BACK SQUAT
Suggested Loading:
4 reps @50%
3 reps @60%
3 reps @70%
2 reps@80%
2 reps @85%
2 reps @ 90%
2 reps @90+
Go every 2:00
B.
BUILD TO A 1RM CLEAN
Suggested Loading
4 @50%
3 @60%
3 @70%
2 @80%
1 @85%
1 @ 90%
1 @90+
Go every 1:30

ENDURANCE
8 ROUNDS FOR TIME:
2 Thrusters
4 Ring or Bar Muscle ups
6 Deadlifts
8 Burpees OTB
10 ALT. DB Snatch 22,5/15kg
12 Toes to the bar
14 WALLBALL 9/6kg
16/14cal Row/Ski/Bike

Adv: 70/45 Int: 50/34 Beg: 40/25kg