strength
every 2 min for 6 rounds
10/8/6/6/4/4 strict press
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 power snatch
+ 1 hang squat snatch
+ 1 overhead squat
core work
for quality
30 straight leg sit ups
30 sec hollow hold
30 hollow rocks
30 dead bugs
every 2 min for 6 rounds
10/8/6/6/4/4 strict press
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 power snatch
+ 1 hang squat snatch
+ 1 overhead squat
core work
for quality
30 straight leg sit ups
30 sec hollow hold
30 hollow rocks
30 dead bugs
