strength
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 45 sec for 20 rounds
1 power clean
+ 1 low hang power clean
+ 1 mid hang squat clean
pumping arms
100 barbell biceps curls
7 push ups for every break
tc: 5 min
every 2 min for 5 rounds
12 / 9 / 6 / 3 / 2 strict press
note: first set at 50 - 60% of your max (heavier than last week)
weightlifting
every 45 sec for 20 rounds
1 power clean
+ 1 low hang power clean
+ 1 mid hang squat clean
pumping arms
100 barbell biceps curls
7 push ups for every break
tc: 5 min
