A) Overhead squats:
3x 5
-15min cap-
B) For time:
20 Overhead squats @L1=30kg/21kg – L2=43kg/30kg – L3=52kg/35kg
18 Pull ups
16 Hang squat snatch
14 Pull ups
12 Overhead squats
10 Pull ups
8 Hang squat snatch
6 Pull ups
4 Hang squat snatch
2 Pull ups
C) 3 Sets/super set:
10 Reverse grip bent over row
20 Hollow body alt leg levers with m-ball
D) For time:
21 – 15 – 9 SDHP @L1=30kg/21kg – L2=35kg/25kg – L3=43kg/30kg
42 – 30 – 18 Lateral hops
