2023.08.02.
A. Warm-up:
Amrap 5’
5 Inchworm
10/10 Single-arm R. Swing @ 12/16kg KB
15 Air squat
B. Squat clean + Hang squat clean + Front squat – go to heavy complex in 8 min.
Then..
Every 90s. x 6 sets
Squat clean + Hang squat clean + Front squat @ 80-85% of B
C. Max reps Strict pull-ups x 1 attempt
Rest 2:00
Every 2’ x 3 sets
Strict pull-up x 50% of Max reps
D. Amrap 10’
1 Double KB swing + 1 Double KB clean + 1 Double KB Front squat + 1 Double KB STOH x 5 sets
50 Double-unders
Weights: 2×16/24kg
Open: 2×8/16kg