Nice start of the year with lots of PBs!!!
Overhead squat 5×3
3x max effort ring dips
Front squat 5×10 (60 sec rest). We have experimented with a little tempo work and figured out that if you actually pause at the bottom of the squat you can get a lot deeper.
Clean & Jerk 1RM
in teams of 2 complete
1st teammate: 200m weighted run (with slam ball)
2nd teammate: 5 KB swings (heavy), 5 KB snatches (heavy-ish)
Score: amount of rounds completed
If you worked on your own the time spend on run and rounds was 1:1.
Well done all and see you next week!