Friday12312021

Warmup

Core -

Tabata

Hollow holds

Planks

Strength /skills

Emom

12 min

1 . 40% -50% of max strict HSPU

2 . 2 hang squat cleans ( build )

WOD

10-9-8-7-6-5-4-3-2-1:

Chest To Bar Pull-ups

Squat Cleans 95/65

CHEST TO BAR PULL-UPS

- Regular Pull-Ups

- Strict Chest To Bar or Regular Pull-Ups/ band

- Alternating Double Dumbbell Plank Rows

SQUAT Cleans

- Reduce Load

- Power Cleans

- Sub Single Dumbbell