A: Strength
Power clean 5x3 @ Moderate weight
B: Gymnastic endurance
5min emom:
CTB
+1-2 reps last wednesday
C: Conditioning
3 rounds:
3min amrap:
45 DU
1 DL 100/70kg
1 HSPU
2 DL
2 HSPU
3 HSPU
3 DL
4 HSPU…
3min rest
D: Core
D1: Strict Hanging straight leg lifts 3xMax
D2: Russian twistx10-15(L+R=1rep)
D3: Weighted Hip ext x10-15
Rest 2-3min