strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power clean
+ 1 hang power clean
pumping arms
4 sets
20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 backsquats
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 30 sec for 30 rounds
1 power clean
+ 1 hang power clean
pumping arms
4 sets
20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest
