Friday 25th October

Strength

1RM Bench Press

Accessory

4 x Max ring muscle ups

4 x Max distance handstand walk

Met Con

10 Split Jerk (alternating) 70/40

100m run

8 Split Jerk 70/40

100m run

6 Split Jerk 70/40

100m run

4 Split Jerk 70/40

100m run

2 Split Jerk 70/40

Runs to be done as 50m shuttles.