Monday, October 1, 2012

ROP Light 3 (24kg: 5x3)

24kg Clean & Press + Pull Ladders.
5 five-minute ladders with 3 rungs (5 x 1,2,3).

BW Pull Rung type:
1 Pull-up
2 Narrow-ups
3 Chin-ups
(RPE 4+: Same volume and effort as three weeks ago.)

24kg Alternating L/R Snatch x 10 on the minute x 10.
(RPE 5: Same volume and effort as three weeks ago.)

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