Strength

Every 2:30 for 20 Min

  • 3 Back Squats (5 second pause) @ 75%

WOD

21-15-9

  • Overhead Squats 135/95
  • Kettlebell Swings 70/55

 

Weightlifting

  1. Clean Pull + Power Clean + Full Clean
    • 8×1 @ 80-85% (every 90 seconds)
  2. Back Squat (3110)
    • 4×5 @ 60%
  3. Superset 3RDS
    • 5 BTN Jerk (3010)
    • 8-10 Pull ups (4012)
  4. Core 3RDS
    • 30 Alt V-ups
    • 45 sec plank