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

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