Tuesday 18th September - 2012

ALP2 - 3 x 3 (mixed)

15,10,5 @ 90-95%
42.5kg thruster
Burpees
+
Rest 12-15min
+
FT @ 90-95%
AMRAP (-3) ring dips - kipping
12 TNG Hang squat cleans @ 42.5kg
AMRAP (-2) ring dips - kipping
9 TNG Hang squat cleans @ 42.5kg
AMRAP (-1) rig dips - kipping
6 TNG Hang squat cleans @ 42.5kg
+
Rest 12-15min
+
3 Rounds @ 90-95%
Row 150m
AMRAP pull ups in 20sec

Notes:

Part (a) 2:50mins, broke the set of 10, thrusters are always a killer didn't feel as strong as before though!

Part (b) 4:02, broke the set of 9, AMRAP were as follows:
- 24 reps
- 10 reps
- 6 reps

Part (c) Pull ups: 15,12,10 reps

Was feeling the pinch on this session, wrecked!!