21/01

21/01

  • 21st Jan 2013
  • Scott

GROUP A
A. Power Clean; 2 TnG; x6, rest 1:30 min (don’t drop bar)
B. Tall Squat Clean; 1 EMOM – 8 min
C1. High Bar Back Squat @ 30×1; 5 reps; x6, rest 30 sec
C2. Hand Release Pushup; AMRAP; x6, rest 30 sec
C3. Kipping Pullup; AMRAP; x6, rest 30 sec

GROUP B
A. Front Squat @ 30×1; 5-6 reps; x5, rest 1:30 min
B. Tall Squat Clean; 1 EMOM – 8 min
C1. Single Arm KB walking Lunge; 20 reps; x5, rest 30 sec – change arms after 10
C2. Hand Release Pushup; AMRAP; x6, rest 30 sec
C3. Negative Pullup @ 80A0; 4-8 reps; x5 / OR / 10 Tough Ring Row @ 2011 – rest 30 sec