A. Barbell Cycling
On the second minute for 5 sets
3 reps touch and go clean and push jerk (start from 70%)
B. Strength
4 sets of heavy load
1 Strict press + 3 push press
C. Conditioning
Amrap 25 min at an aerobic pace (150bpm)
1000mt Row
5-7 Muscle ups (scale 5 strict mu from box)
E. Accessory work
Accumulate 2 min of rope hang each arm
Accumulate 90 sec of L sit parallets
On the second minute for 5 sets
3 reps touch and go clean and push jerk (start from 70%)
B. Strength
4 sets of heavy load
1 Strict press + 3 push press
C. Conditioning
Amrap 25 min at an aerobic pace (150bpm)
1000mt Row
5-7 Muscle ups (scale 5 strict mu from box)
E. Accessory work
Accumulate 2 min of rope hang each arm
Accumulate 90 sec of L sit parallets
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