121212 Среда

11212 Вторник
PC x3/FS x3/ PJ x3
60/70/75/80/80
3 sets not for time, but with min. Of the rest
20 DL 100kg
10 KIp HSPU
Rx'd

121212 Среда

1.  Clean and Jerk

5 x 1 - heavy, across
80/90/100/110/110/110

2.  Back Squat

2x5 heavy
160kg

3. 12RFT
12 Wall Ball
12 cals Row

16:45 ( 10 rds same pace -85% effort))))

3.  GOAT TRAINING

Pick one of the following (A, B or C), base on greatest weakness...

A.  C2B Pull ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  8 C2B

B.  Muscle ups

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3-4 Muscle ups

C.  Upper body Pulling Strength

OTM x 20

Odd:  6 Squat Cleans, 135/95 or max rep Pistols

Even:  3 Weighted Strict Pull ups or 8 KBS, 88/70