Thurs 11.1.18

Front Squats
5×3, 70%, Every 90 sec
It is courteous when you
arrive on time.

7 Round Pyramid – For Time- 30 min

  • A) 7 Semi Squat Cleans (185/125) CATCH in an ACTUAL SEMI SQUAT
  • B) 15 HSPU
  • C) 7 Squat Cleans
  • D) 50 Kip Swings (this means T2B AS WELL AS Knee Tucks)
    • The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing
  • *1 min accumulated plank after each set/round

Rd 1: Just A
Rd 2: A and then B (so in essence you are doing A and then A again then B)
Rd 3: A, B, then C
Rd 4: A, B, C, D
Rd 5: A, B, C
Rd 6: A, B
Rd 7: A


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