50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min.
50 GHD or regular sit-ups
10 MU
50 alternating single-leg squats
40 GHD or regular sit-ups
8 MU
40 alternating single-leg squats
30 GHD or regular sit-ups
6 MU
30 alternating single-leg squats
Time cap: 20 min.
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs