Back squat 20-10-10-10

1 min rest between sets

Clean and Jerk 135 lbs
30 reps for time

Monday 2 nd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

Post loads to comments.
Exposure 4 of 8

---

For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

5 rounds for time

• 12 pullups
• 6 thrusters 40kg
• 12 t2b
• 6 snatches 40kg

Back squat 10-7-5-2-2-5-7-10 reps

5 RFT
5 deadlift
10 burpees

Then

3x800m run

AMRAP 6 min:
- 00:00 - 03:00 Kb High Swing (24/16 kgs).
- 03:00 - 05:00 Burpees.
- 05:00 - 06:00 DU.

100 Clean and jerks for time

50kg/35kg

• Start every minute (from 0:00) with 5 burpees

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

For time:
30 snatches 60/35kg
10min TC