strength
every 2 min for 6 rounds
4 push press
+ 4 push jerks
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 sqaut snatch
+ 1 hang squat snatch
core work
for quality
30 straight leg sit ups
30 leg raises over db
30 russian twist
30 glute bridges
every 2 min for 6 rounds
4 push press
+ 4 push jerks
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 sqaut snatch
+ 1 hang squat snatch
core work
for quality
30 straight leg sit ups
30 leg raises over db
30 russian twist
30 glute bridges
