A) 4 sets/super set:
5 Back squats
8 Seated db/kb shoulder press
20 Seated heel lifts over kb
–
B) For time/20min cap:
20/16 Cal
20 Pull ups
20 Front rack alt lunges @L1= 30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
200m Run
10 Pull ups
15 Hang power cleans @L1=43/30kg – L2=52/35kg – L3=61/43kg – L3=70/52kg
20/16 Cal
20 T2b
10 Squat clean @L1=52/35kg – L2=61/43kg – L3=70/52kg – L4=84/61kg
200m Run
10 T2b
5 Clean + jerks @L1=61/43kg – L2=70/52kg – L3=84/61kg – L4=101/70kg
-In time remaining-
Build to heavy Clean + Jerk