12/11/16

Sat

 

A)

10 rds

Every 2 min

4 x pause back squats (2 seconds at the bottom)

Plus

max strict hspu in between sets

 

B)

"Wittman"

7 rds for time/

15 x Swings (24,16kg)

15 x Power cleans (95,65)

15 x Box jumps (24,20)

(30 min cap)

 

Optional extra's

5 x 8-12 weighted (bar dips)

5 x 12 slow ring rows

5 x 10 bent lateral complex

5 x 10-15 dumbell curls