Monday 2nd November

1) Clean and Jerk
2 x 3 @ 80%, 1 x 2 @ 90% then 3 attempts at 1RM

2) For time:
Rx'd (15 min time cap)
27 Thrusters 43/29kg
4 Legless rope climbs
21 Thrusters 43/29kg
3 Legless rope climbs
15 Thrusters 43/29kg
2 Legless rope climbs
9 Thrusters 43/29kg
1 Legless rope climbs

Intermediate
21 Thrusters 35/25kg
4 Rope climbs
15 Thrusters 35/25kg
3 Rope climbs
9 Thrusters 35/25kg
2 Rope climbs
6 Thrusters 35/25kg
1 Rope climb

Beginner
21 x Thrusters ( scale weight appropriately)
4 x Rope pulls
15 x Thrusters ( scale weight appropriately)
3 x Rope pulls
9 x Thrusters ( scale weight appropriately)
2 x Rope pulls
6 x Thrusters ( scale weight appropriately)
1 x Rope pulls

Extra:
1) Front Squat 5 x 3rm @ 80%

2) Airdyne intervals
5 x 2 mins max calories
*rest 1 min between sets
 

Simon Lee