Monday 14 April 2025

Warm-up

2x
10 PVC PT

10 PVC GM

20s squat hold

10 Air squat

10 ring rows

10 Supermans

8 Hang Power Clean

8 Front Squat

8 Push Press

S&T

Every 1:30 (6 rounds)
Complex of:
1 Squat Clean + 1 front Squat + 1 Jerk
*Start light and work up to a heavy complex

Workout

As many rounds and reps as possible in 10 minutes of:

1 clean
1 bar muscle-up
*After completing a round, add 1 rep to each movement.

♀ 40 kg
♂ 60 kg