Wednesday 8th February 2023

A. 15 minutes to find a 3RM Back Squat

  • Take from 0-5 minutes to get some very light sets in and get out all your weights.
  • From 5-10 to build from moderate to heavy, about 3-4 sets.
  • From 10-15, aim to get 3 sets of 3 increasing until you reach your heaviest set.

 

B. For time:

7 rounds for time:

  • 6 power snatch (30/42.5)
  • 6 bar facing burpees

2 mins rest (self managed) into

 

3 rounds for time:

  • 200m Run
  • 12 thrusters (30/42.5)
  • 9 HSPU

20 min cap

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