Front squat
Build quickly to max, then,
80% x 2 x 3
1 hang power clean + 1 clean
5 x 2 (75% max clean)
*One set is the sequence above performed twice through.
Finisher
Wall balls
6 x 30 sec : 30 sec
Tag Archives | wall ball
THURSDAY 17-05-12
WEDNESDAY 09-05-12
HAPPY BIRTHDAY ANTON MOL!
For time:
50 wall balls
800m run
50 box jumps
TUESDAY 27-03-12
Power jerk
Build up to a 3RM
Complete 7 rounds of:
7 wall balls
7 ring dips
MONDAY 05-03-12
“Kelly”
5 rounds of:
400m run
30 wall balls
30 box jumps
*30 minute time cap
Come in to test the new medicine balls and get a new benchmark score 
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THURSDAY 26-01-12
Front squat
1RM
For time:
1000m row
75 wall balls
