A) Backsquats
8 x 3reps
1:30 rest between sets
First set starts at min 75% and can increase throughout.
B) Work
21-15-09
Power Snatches, 35/25kg
Pull-ups
12-09-06
Thrusters, 80/60kg
Bar Muscle-ups
06-03-01
Clean and Jerks, 110/80kg
Rope Climbs
This is one Workout
C) Midline
3 x 30reps GHD-Sit-ups
60s rest