strength
every 2:30 min for 5 rounds
4/4/4/4/4 deadlifts (dead stop; own tempo)
weightlifting
20 rounds // every 45 sec
1 sqaut snatch
+ 1 hang squat snatch
core work
for quality
3 sets
10 straight leg sit ups
10 dead bugs
20 sec forearm plank
every 2:30 min for 5 rounds
4/4/4/4/4 deadlifts (dead stop; own tempo)
weightlifting
20 rounds // every 45 sec
1 sqaut snatch
+ 1 hang squat snatch
core work
for quality
3 sets
10 straight leg sit ups
10 dead bugs
20 sec forearm plank
