";var wpa_add_test="no";
Posted on 3rd July 2018 by Chris Cummins
Deadlift
To a 10RM (Touch and go)
3 RFT
400m Run
21 Thrusters (35/25)
12 Pull Ups
Posted on 2nd July 2018 by Chris Cummins
Close Grip Bench Press
4 x 8 Reps @ 3,1,X,1 tempo
-Same weight all sets
-Rest 2:00
3 x 3 Min AMRAPS
12/9 Cal Row
12 Single DB Hang Clean and Jerks (22.5/15kg, 6 one arm then 6 the other)
AMRAP Burpees in remaining time.
Rest 3 Mins
-Score is total burpees
Posted on 1st July 2018 by Chris Cummins
Toes To Bar
Progressions
+
3 – 5 x Best Effort Sets
-Record best effort UB TTB/KR/LLR
For Time
21-15-9
Sit Ups
Front Squats (40/25)
Run 800m
9-15-21
STOH
Sit Ups