Press - one rep max 1 RM

21-18-15-12-9-6-3 sets of unbroken C2b

3x5 (Beginner). Add 2,5-5kg to last workout.

5 rounds:

• 10 bodyweight back squats
• 1 sled push 33 m with 60 kg plate

Saturday:

ANGIE
100 pull ups
100 Push ups
100 Sit ups
100 Squats

Jack
20' AMRAP
- 10 push presses, 115 lbs/50 kg
- 10 kb swings, 1.5 pood/24 kg
- 10 box jumps, 24 inch/60 cm

Front Squat

• 60%
• 65%
• 65%
• 65%

Leg Strength Week 8 Day 1

BackSquat

• 65%
• 70%
• 75%
• 80%

1 RFT:

30 Clean and Jerks (60/42.5)
1.6km Run
10 Rope climbing
1.6km Run
100 Burpees

Focus:
2 Minutes Banded Pull Aparts then

Front Squat
3x3 at 85-90% of 1 RM

Metcon:
15 Minute AMRAP
8 Power Cleans
135/95
10 Barbell Wipers (not holding bar over-head)