Friday 10th August ‘12
A] Speed Strength
Perform 5-5-5-3-3-3 reps of:
-Push jerk
55-63-70-77-85-93% of 1 rm
B] Burn out
4min max reps of:
-Shoulder to OH 40/30kg
C] RAW
3min max reps of:
-Pull ups strict (scale as needed)
D] Tip top
2 rounds of max reps:
-HSPU (scale as needed)
E] Speed 5
1min max reps of:
-Thrusters 40/35kg
