Monday – Sister of Helen

Strength
Cluster Squats
Warm up
5-5-3 (building to something resembling heavy)
Then cluster sets
3x 1-1-1
Cluster Sets - 10sec rest between tough singles. The three sets will consist of 3 singles.
We are working on getting out of the rack and standing up one good quality rep then re-racking
WOD
Sister of Helen
200m run
12 American swings 53/35
3 bar muscle ups6 CTB6 pull ups12 ring rows
5 rounds for time
Monday Challenge
unbroken reps with the heaviest db or Kb you can
25 goblet squats