Wednesday 14/12/16
A. WARM-UP x4
-x5 inchworm
-x5 downward dog to cobra
-x5 PVC strict press
-x5 PVC front squat
-x5 PVC sots press in clean
B. E3M FOR 18MINS
Clean & Jerk (BOTC)
x3 @70%
x2 @80%
x2 @85%
x1 @90%
x1 @95%
x1 @95+%
C. Descending Time Ladder to complete:
(90secs , 80 secs, 70 secs, 60 secs, 50 secs, 40 secs, 30 secs, 20 secs, 10 secs)
8 weighted push ups (RX: 20kg/10kg , Sc: 10kg/5kg)