WEDNESDAY 4 January 2023

High variance intervals
Warm-up (Cap 20 minutes)
AMRAP 5
10 PVC PT
10 PVC OH Squat
3 Walkers
10s Handstand hold

1x (bar)
15 Deadlift
15 Hang Power Clean
15 Push Press

Then
Warm-up all weighted movements

Workout
0:00-10:00 (cap at 8)
FOR TIME:
21-15-9
OH Squats 40/30
HSPU

10:00-20:00 (cap at 18)
FOR TIME:
15-12-9
Deadlift 100/65
Strict HSPU

20:00-30:00
FOR TIME:
9-7-5
Power clean (70/50)
Bar facing burpee