Part A: Cleans
On the 90 sec x 9
1 full clean + 1 front squat
3 sets at 80%, 3 sets at 85%, 3 sets at 90%
Part B: Back Squats on the 2:30
6x3 at 80%
2x3 at 85%
Perform a set of 8 or more strict pull ups after each set.
Part A: Cleans
On the 90 sec x 9
1 full clean + 1 front squat
3 sets at 80%, 3 sets at 85%, 3 sets at 90%
Part B: Back Squats on the 2:30
6x3 at 80%
2x3 at 85%
Perform a set of 8 or more strict pull ups after each set.
A:"Core work"
12 min EMOM
1. 0:30 sec hollow body hold
2. 30 Russian twists
3. 45 sec plank
4. 30 Heel Overs
B:3 rounds for time
50 Double-unders
25 Wall Balls
15 Pull-ups
10 Overhead Squats 95/65
5 Bar Muscle-ups