A: NANCY
5 RFT of
400m run and 15 OHS at 95/65
B:Back squats:
4x6 at 65% 2x5 at 70%
C:Front squats
4x5 at 20% less your last set of back squats
A: NANCY
5 RFT of
400m run and 15 OHS at 95/65
B:Back squats:
4x6 at 65% 2x5 at 70%
C:Front squats
4x5 at 20% less your last set of back squats
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym