A:
7-7-7-7-7-7 Back Squats
6 sets of 12 Turkis sit ups
Start a new round of both exercises every 3min.
B:
2 x EMOM 6 w/ 3 min rest
13/10 cal bike
12 Deadlift
24 Air squats
Level 1: 60/40kg
Level 2: 80/55kg
Level 3: 100/70kg
OLYMPIC WEIGHTLIFTING
A:
Every 30 sec. for 30 sets
1 Power clean and Jerk
B:
Every 2 min for 5 sets
4 Clean Pull @90-100%
C:
3-4 sets
8 BB Role Outs