strength
every 1:30 min for 7 rounds
3 push press
+ 3 push jerks
note: sets need to be unbroken
weightlifting
30 rounds // every 30 sec
1 power clean
+ 1 squat clean
note: peform each rep as single
core work
for quality
30 - 20 - 10
alternating v ups
sec forearm plank
sec arch hold
every 1:30 min for 7 rounds
3 push press
+ 3 push jerks
note: sets need to be unbroken
weightlifting
30 rounds // every 30 sec
1 power clean
+ 1 squat clean
note: peform each rep as single
core work
for quality
30 - 20 - 10
alternating v ups
sec forearm plank
sec arch hold
