Warm up:
3 inch worms with 2 push ups
5 goblet squats
10 alt cossack squats
20 sec dead hang
10 hollow rocks
20 mountain climbers
Strength:
Every 2 min for 12 min
1 power clean
1 pause front squat
1 thruster
Workout:
21-15-9
thrusters
pull ups
Accessory:
3 rounds
10 feet elevated ring rows
10 db zottman curls
5 L/R db feet elevated split squats
50 GHD sit ups
3 inch worms with 2 push ups
5 goblet squats
10 alt cossack squats
20 sec dead hang
10 hollow rocks
20 mountain climbers
Strength:
Every 2 min for 12 min
1 power clean
1 pause front squat
1 thruster
Workout:
21-15-9
thrusters
pull ups
Accessory:
3 rounds
10 feet elevated ring rows
10 db zottman curls
5 L/R db feet elevated split squats
50 GHD sit ups
