Thurs 10.01.2019


A. Bench Press

3-3-3-3-3

every 2 min build weight each set

superset with 5 strict pullups(3 for girls)

B. For Time: (15min cap)

30 DB Thrusters 2x20kg(2x15kg)

5 Rope Climbs

24 DB push press 2x20kg(2x15kg)

4 Rope Climbs

18 Double DB Snatch 2x20kg(2x15kg)

3 Rope Climbs

12 Double DB Clean and Jerk 2x20kg(2x15kg)

2 Rope Climbs

6 DB Hang Squat Clean Thruster 2x20kg(2x15kg)

1 Rope Climbs

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