SATURDAY 17/4/2021

MAIN WORKOUT

A.
00:00 - 10:00 (timecap_9min)
15-12-9-6-3
CLEAN AND JERK @43/30kg
*complete 50 double unders after each round of clean and jerk

10:00 - 20:00 (timecap_9min)
12-9-6-3
RING MUSCLE UPS
*complete 300m Run after each round of muscle ups

20:00 - 30:00 (timecap_9min)
9 - 6 - 3
HANG POWER SNATCH @43/30kg
OH SQUAT @43/30Kg
*complete 15 bar facing burpees after each round of h.p.snatch and oh squat

SESSION 2

3 SETS OF
DUMBELL BENCH PRESS x 10
STATIONARY DIPS x MAX
*rest >90sec between sets