THURSDAY

10/04/18: THURSDAY

Warm Up: 12 minutes

- complete required rep every minute for 12 minute.

- remaining time of minute is recovery

- minutes: 1, 4, 7, 10: pull up: 3 reps / push up: 5 reps / up - downs: 7 reps

- minutes: 2, 5, 8, 11: pull up: 5 reps / push up: 7 reps / up - downs: 9 reps

- minutes: 3, 6, 9, 12: pull up: 7 reps / push up: 9 reps / up - downs: 11 reps

Work: 15 minutes: 60% of max

- completer required reps every minute for 15 minutes.

- remaining time of minute is recovery.

- barbell power OR hang snatch: 1 rep

- double kettle hard clean: 2 reps

Work: 4 sets/ 15 reps: 50% of max

- chest: dumbbell press

- back: row

- shoulder: side raise

- core: knees to elbows & machine ab crunch