STRENGTH
CLEAN & JERK
3×2 70%-80%
3×1 80%+
WOD
RUNNING CLOCK
2’monstructural
4x every 30″ 2 bar muscle up -> 4 strict pull up
+
2′ monostructural
4x every 30″ 6 hspu
+
2′ monostructural
4x every 30″ 8 pistol squat
+
2′ monostructural
4x every 30″ 5m hsw -> 8 shoulder tap