Friday 4th January

Posted on 3rd January 2019 by Chris Cummins


Front Squat
@ 50% of your 1RM (Or 50% effort if you don’t know it) perform 4-5 max effort sets to failure. Straight after each set, you’ll go immediately into a max effort wall sit hold. Then rest 2:00 before the next set.

-20 minutes for this part.


5 Hang Squat Cleans (60/40kg)
15 Wall Balls (9/7kg)
30 Double Unders
-12 Minute Cap

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