17 August 2017

17 August 2017

Warm-up:   3 Rounds for time: 200m Run, Bear Crawl Length of Gym, 5x Dead Hang Pull up, 10x Dip, 15x Push up.

Strength: Close Grip Bench Press: 5-3-1-1 Each set to be done as heavy as possible.

Work Capacity: 13 min. AMRAP:

5x Clean & Jerk (135/95)
7x Pull up
35x Double Under

Rest 0:30

Cool Down: 3 Rounds: 20 Mountain Climbers. 10 Ab Mat Sit-ups

 

 

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