strength
every 2 min for 6 rounds
8/6/4/4/2/2 strict press
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 squat clean
+ 1 frontsquat
+ 1 split jerk
core work
for quality
3 sets
20 sec hollow hold
20 sec arch hold
20 sec forearm plank
every 2 min for 6 rounds
8/6/4/4/2/2 strict press
note: sets need to be unbroken
weightlifting
20 rounds // every 45 sec
1 squat clean
+ 1 frontsquat
+ 1 split jerk
core work
for quality
3 sets
20 sec hollow hold
20 sec arch hold
20 sec forearm plank
