Strength:
1) Clean complex: 10 rounds – Every 2:30 minutes, perform:
-1x squat clean + 2x front squat + 3x thruster (Work up to a max for the
day)
2) Push Press: Warm up, then: -65%x 5 reps.
|
65%
|
47,5
|
5
|
|
65%
|
47,5
|
5
|
|
65%
|
47,5
|
5
|
Work Capacity: Complete 21-15-9-15-21 reps of:
-Power clean (60kg/42kg)
-handstand push up
Core: 3 rounds, not for time:
-Pause weighted GHD sit ups (20#/14#…pause for 3 seconds in bottom/full
extension position, then explode up)
-6x good morning (AHAP)
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