Warm-up
2x 10 swings 5 box jumps 5 ring rows
3 wall extensions
Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean
Power Clean
e1:30mom 15
3 power clean
*increase weight every 2nd set
*focus on speed throughout all sets
35/37,5/42.5/42.5/47.5/47.5/52.5/52.5/57.5/57.5 The last rwo sets were not easy, bad form, pulled with my arms
Basic Strength
Metcon
4x
20sec work, 10sec rest
hollow hold
back support hold
ohs hold (15kg)
Metcon
Metcon (AMRAP – Reps)
4x for max reps
1min each station
power clean 60/40
bench 60/40
sit ups
rest
RX 244
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