Lift-
Build heavy Complex of-
1 Hang power clean
1 Power clean
– Goal is to touch & go
***
Metcon-
"The Chief"-
5 rounds of- 3 AMRAP / 1 rest-
3 Power cleans 60/42.5kg
6 Push ups
9 Air squats
– Every rounds starts at the end of the previous round
***
Independent Open gym WOD-
3 super sets of-
8 GHD back extensions
8 strict Knees to chest
5 rounds of- 3 AMRAP / 1 rest-
3 Power cleans 2x DBs of 22.5kg
6 Push ups
9 Air squats
