A1.  Back Squat @ 4xx1 tempo @ 75% for 3 reps x 4 sets
A2.  Weighted Chin ups x 3-5 x 4 sets **add weight from last week for same rep count or do 1-2 more reps / no weight
A3.  Trap raise x 10/side x 4 sets
Minute 0:00 – 4:00
1 thruster @ 135/95
3 CtB pull ups
Rest 1 minute
Minute 5:00 – 8:00
3 thrusters @ 115/80
6 pull ups
Rest 1 minute
Minute 9:00 – 12:00
6 thrusters @ 95/65
9 K2E
Finisher: – if there is time –
Hollow hold: 10sec. Perfect, rest :30 sec. x 5 rounds




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