7 rounds of :
7 hang power cleans 135/95/115/85
7 push press
7 ring dips ( men via MU)
21 Air squats
Additional Strength Work:
Back squats and bench press 6X3 at 85%
GHD sit-ups - accumulate 95 reps
7 rounds of :
7 hang power cleans 135/95/115/85
7 push press
7 ring dips ( men via MU)
21 Air squats
Additional Strength Work:
Back squats and bench press 6X3 at 85%
GHD sit-ups - accumulate 95 reps
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.