14
04 '19
Strength
E2M10M (5 sets)
1 power clean
1 hang squat clean
1 jerk
1 split jerk
Note: Build to max
METCON
For time:
40 dumbbells power cleans 50/35
40 push ups on dumbbells 50/35
40 dumbbells box step overs 50/35 24/20
Accessory work
Shoulders of steel
Crossover symmetry 3 movements
Weightlifting
5 sets
5 PVC snatch balance + 5 sot presses
Gymnastics
Tempo ring dips 3sec down, 3 sec up
5×3
Core
Tabata GHD sit ups (Ouchy!)
