Warm-Up:
1 Minute Bike or Ski
1 Minute Squat Hold
1 Minute Front Plank
1 Minute Table Top Hold
1 Minute of Burpees
Strength:
A) Clean Lift Off + Clean + FS.
3+1+1 60,65, 70(3), 75% (3)
MetCon: (Cap 12:00)
2 rounds
4 Shoot-Through with push-up and dip
35 DUs/70 SUs
12 Power Snatch, 95/65
2 rounds
12 pull ups
35 DUs/70 SUs
12 OHS, 95/65
Extra;
B1. Victorian Raises x 10 x 2
B2. Maltese Raises x 10 x 2
2 rounds
4 Shoot-Through with push-up and dip
35 DUs/70 SUs
12 Power Snatch, 95/65
2 rounds
12 pull ups
35 DUs/70 SUs
12 OHS, 95/65
Extra;
B1. Victorian Raises x 10 x 2
B2. Maltese Raises x 10 x 2
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