| Saturday | |
| A) |
6 Sets: Build through the sets – Segmented Clean DL + 2 Hi-Hang Cleans
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|
*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
|
|
| B) |
FS – 4,3,2,4,3,2 @30X1 – Build through your waves
|
| rest as needed | |
| C) | 4 Sets: |
| 20/15 Cal AD | |
| 3 Ring Muscle Ups | |
|
6 Clean + Jerks (Start @155/105 and build through the sets)
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|
| 3 Ring Muscle Ups | |
| rest 3 mins | |
| D) | 4-5 Sets: |
| 15-20 Weighted GHD Sit-Ups | |
| rest 1 mins |
