23.09.20

PART A
12 emom
Core 45 ” On 15″ Off
-Around the world
-Roll outs
-Side plank pulses (alt)
-Hip extensions

PART B
INTER: h.p.clean/p.clean skill
PRO: build a heavy complex of p.clean (1 below the knee + 1 floor)

PART C
Ladder up 15′
3/6/9/12/15…..
P.clean
Box jumps
HSPU/Pike Push ups/DB strict press

STRENGTH
4×8 Bench press
4×6/8 one-leg deadlift
3 super set of
10/8 one-arm biceps curls (rings)
10/8 one-arm kick backs