090113 Среда

1.  Front Squats

10 x 1, OTM -across.

70/75/80/85/90/95/100/105/110/120PR

2.  Up Ladder 8

In eight minutes climb as high as possible, adding 1 rep to each movement each round.

Power Clean

Front Squat

Jerk

60kg

Round 1 would be 1PC+1FS+1J.  Round 2 would be 2PC+2FS+2J.  Rnd 3 would be 3 of each and so on.  

  4+ 5 PCl + 5 FS 

3.  Goat Training

A. L-Sits

10 RFT:  12 seconds of L-sit hold
11:12

B.Toes To Bar

10 RFT: x 6 unbroken reps

11:35