WC 25042022

Week 8.1

 

BB Back Squat 1RM 

15 min to build

 

DB Cyclist Squats x12

Superset 

BB Back Rack Reverse Lunge x16

X4

 

4 min controlled amrap

D Ball Clean To Shoulder

Ring Row x10

Ring Face Pull x10

Heavy KB Swing x10

High Box Jumps x5

 

Week 8.2

 

BB Push Press 1RM

10 min build 

3×3 back off sets @85-90%

 

BB Bench 1&1/4 x6

Superset

DB Hang Clean & Jerk x10

X4

 

4 min controlled amrap

D Ball Clean Over Shoulder 

Deficit Push Up x10

Single Arm Ring Row x5 EA

KB Carry OH Length Of Rig