Tuesday
0:00 - 27:00
A)
Back squats
5 x 3 @ 85% + 5kg
With
5 x strict press @ 40,50,60,70,80%
3 x max reps @ 90%
1 x max reps @ 70%
34:00 - 51:30
B)
5 rds
Every 3:30
10 x dumbell hang clean thrusters (22.5,15kg)
10/7 x strict pull ups
20 x 25 anchored sit ups (use same dumbells as thrusters)
Accessories
1)
5 x 7 muscle ups /12 dips
With
5 x 8 pistols each leg
2)
5 x 10 one arm rows
5 x 10 Bent lateral complex