Weightlifting
Every 2 Min For 12 Min(6R)
Squat Clean
1.R:5 Rep(%55)
2.R:5 Rep(%60)
3.R:3 Rep(%65)
4.R:3 Rep(%70)
5.R: 1 Rep(%75)
6.R: 1 Rep(%80)
-Then-
Strength&Conditioning
Every 2:30 Min For 12:30 Min(5R)
5 Ring Muscle-Up Or 7C2 Bar Pull-Up + 7 Push-Ups
5 Thruster(Rpe4-6)
-Then-
Isometric Strength
4 Round
30 Sec:Star Plank(R)
30 Sec:Rest
30 Sec:Star Plank(L)
30 Sec:Rest