Strength

Every 3mins for 5 Rounds
1 Clean (power or squat) building + 10 sit-ups

WOD

21-15-9
Hang Power Clean 95/65
Push-ups
Sit-up

Capacity Work
21-15-9
DB Hang Power Clean
Push-ups
Sit-ups

Comp HW

3-5 Sets
3-7 Unbroken Muscle-ups
1:00 Recovery Row
-Rest 1:30-

3-5 Sets
20 HSPU
1:00 Recovery Row
-Rest 1:30-

Comment

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