A) WARM UP 10'
2 rounds of:
- 30" side plank D
- 30" scapular push up
- 30" side plank E
- 30" supinated grip hang from pull up bar
- 12 alternating cossack squat
- 6 clean deadlift 45/35
- 6 squat clean from bellow the knee
- 6 Split jerk
B) STRENGTH & CONDITIONING
In 15 minutes build a HEAVY complex
- 1 clean deadlift + 1 squat clean from 2" pause bellow the knee + 1 Split jerk
C) WOD
5 rounds of:
- 30 V up sit up
- 15 m handstand walking ou 15 strict HSPU
- 1 round DT (155/105)
DT: 12 deadlift • 9 hang clean • 6 Shoulder to OH
TIME CAP 20'