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
A: On the 2 minutes, clean and jerk at increasing loads until you find your max.
B: Test your 3RM Back squats