Week 17

April 22nd, 2012

Monday
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Part B:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
KB Slingshots 24 / 16
Push ups

Tuesday
7 Rounds:
35 Double-unders
1 Snatch
Make one max snatch attempt per round.

WEDNESDAY “ANZAC DAY”

Thursday
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Friday
Complete as many rounds as possible in 15 minutes of:
Rope climb, 1 ascent
15 Push-ups
5 one legged squats

Saturday

20 Deadlift (110/70)
Run 400
20 OHS (45/ 30)
Run 400
20 burpees
Run 400
20 boxjumps
Run 400
20 chin ups
Run 400
20 KB Swings (24/20)
Run 400
20 Double unders
Run 400

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