past few days

Wed 20th June

For time:

• 1k Row
• 100 Air Squats
• 75 Double unders
• 75 Ab mat sit ups
• 50 KB swings @ 24kg
• 50 H/R press ups
• 25 Deadlifts 80kg
• 25 Burpee Box Jumps

16:57 Rxd

rest 4 hours

20 minute rolling clock...

• on odd minute 5 Power Cleans TnG
• on Even minute 5 Ring dips

Weight for cleans was 80kg for 5 sets, 85kg for 3 sets and 90kg for last 2 sets.

Thur 21st June

Deadlifts 5-170kg, 5-180kg,3-190kg,1-200kg

rest 5 mins

For time:

• 21 Deads @ 100kg
• Run 400m
• 18 Deads @ 100kg
• Run 400m
• 15 Deads @ 100kg
• Run 400m
• 12 Deads @ 100kg
• Run 400m

09:08 Rxd

rest 4 hours

20 min Rolling Clock

• on odd minute 15 Pistols
• on even minuet 15 GHDs