FRIDAY
16/01/15

Warm-up
5 minutes skipping
5 minutes mobility

10 Barbell Thrusters with 4 sec pause at bottom and 4 sec at top

Strength

Push-Press
10 minutes work on:
Build to a heavy triple

Pull-up
10 minute work on one of the following:
L1 – Partner assisted pull-ups – Strength & stabilisation for your first pull-up
L2 – Weighted pull-ups – Strength development
L2 – Skill work on kipping/butterfly pull-ups

Capacity

In 3 minutes complete AMRAP:
3 Thruster (45/30)
3 Barbell burpee
6 Thruster (45/30)
6 Barbell burpee
9 Thruster (45/30)
9 Barbell burpee
etc…

Rest 6 minutes while second group works and then repeat

*Consistency on each set
*Do not gas out, pace it.