Iron to lift iron will to do it =)

I forgot to put up Fridays POW (Practice Of the Day ;) )

But here it is

The day of double 32kg bells =)

Presses here with a 28kg and a 32kg

28+32 1*1,  32+28 1*2,  28+32 1*3,  32+28 1*3,  28+32 1*2 and 32+28 1*1

Squats 32+32kg  4*4

Clean  32+32kg  5*5

Snatch 32kg  5/5 on the minute for 5minutes, 50 snatch

Monday and Grind day

Presses 32kg + Tactical pull Ups 8kg   2 ladders of 1-4 and 3 Ladders 1-3

pistol 12kg 5*1/1

How to run? here is a good instruction clip.