Warmup 300 m run then:
10 russian swings 32/20
10 banded gm’s
10 air squats
max pullups
1 min rest x3
A. Deadlifts
beg 1×5, 4 warm up sets, add 4-5 kg to last session
int 5×3
B. 12 min AMRAP
3 power snatch
6 pullups
300 m run
Warmup 300 m run then:
10 russian swings 32/20
10 banded gm’s
10 air squats
max pullups
1 min rest x3
A. Deadlifts
beg 1×5, 4 warm up sets, add 4-5 kg to last session
int 5×3
B. 12 min AMRAP
3 power snatch
6 pullups
300 m run
Paddy — December 10, 2013
95kg DL.
5 + 2 rounds @ 25kgs snatch.