Monday 20 July (16:30/17:30/18:30)

Warm-up:
2 rounds
20s Squat hold
10 Air squat
10 Crab walk sqaut (5 l + 5 r)
10 PVC PT
10 PVC GM
10 Bend + bow
10 Alt Lunge Twist
20s Pidgeon e.s

S&T:
Every 2:00 x 6 sets
Complex:
1 Squat clean
+
1 Front Squat
+
1 Jerk

Workout:
10-9-8-7-6-5-4-3-2-1
Muscle-up (x2 C2B/PU)
Clean & Jerk 80/55