HEAVY
BACK SQUAT 4 x 5reps @ 80 %
ACTIVE REST 4′:
30″ SUPERMAN POS.
30″ HOLLOW HOLD
30″ M.E. V-UP
WOD
9′ AMRAP
20 HANG POWER CLEAN @ 50 / 30
20 BURPEES
20 FRONT SQUAT @ 50 / 30
BACK SQUAT 4 x 5reps @ 80 %
ACTIVE REST 4′:
30″ SUPERMAN POS.
30″ HOLLOW HOLD
30″ M.E. V-UP
9′ AMRAP
20 HANG POWER CLEAN @ 50 / 30
20 BURPEES
20 FRONT SQUAT @ 50 / 30
ONE ARM KB. COMPLEX: LADDER 1-2-3-4-5
PRESS
CLEAN
FRONT SQUAT
*SWITCH ARM
TIME CAP 12′
20-16-12-8-4
CHEST TO BAR PULL UP
10-20-30-40-50
DOUBLE UNDERS