Thursday 20.11.2014

A: Clean Complex

  • 2x Clean Deadlifts
  • 2x Hang Clean
  • 1x Push Jerk
  • 1x Split Jerk

B: 50% of Above

  • 14 Unbroken thrusters
  • Rest 25 seconds
  • 7 Unbroken thrusters
  • Repeat twice (42reps total)

C: RX

  • 40 sit ups
  • 30 Wall Ball shots 20/14
  • 20 supermans
  • 10 pull ups
  • Rest 2 Minutes (climb back up)
  • 10 pulls
  • 20 supermans
  • 30 Wall Ball shots 20/14
  • 40 Sit ups

FF:

  • 30 sit ups
  • 20 wall ball shots 20/14
  • 10 supermans
  • 5 pull ups / ring rows (no bands)
  • rest 2 minutes (climb back up)
  • 5 pull ups / ring rows (no bands)
  • 10 supermans
  • 20 wall ball shots 20/14
  • 30 sit ups

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