FRIDAY
11/07/14

WEIGHTLIFTING

Power Clean; 12 minutes to build to a heavy single

then

4 minute AMRAP @ 85% of the heavy single
STRENGTH

EMOM 4 minutes:
Back Squat; 3 reps @ 60% 1RM
EMOM 4 minutes:
Back Squat; 2 reps @ 70% 1RM
EMOM 4 minutes
Back Squat; 1 rep @ 80% 1RM

Overhead Walking Lunge (40/30); 20 steps
Toes-to-bar; 20 reps
3 rounds

ENGINE

Battle of London 2014, Qualifier 3

As many rounds as possible in 20 minutes of:

50 wall balls 9kg to 10ft/6kg to 9ft
40 KB swings Russian 32/24kg
30 down-ups
20 pull-ups
100 double unders