Wednesday

Warm-up
2x30su 10 swings 5 box jumps

Power Clean
2x
5 clean deadlift
5 clean high pull
5 power clean
emom 15
2 power clean
*increase weight every 3rd set
*focus on speed throughout all sets
40/45/50/55/60

Basic Strength
4x
30sec work, 10sec rest
hollow hold
back support hold
ohs hold (15kg)

Metcon (Time)
for time
9 power clean 80/50
21 hspu
15 power clean 70/45
15 hspu
21 power clean 60/40
9 hspu
RX 9:34 min

2strict muscle up
2×5 strict pull ups

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