Strength&Conditioning
12-9-6
Power Cleans(40kg-30kg)
Pull Ups
9-6-3
Power Cleans(60kg-40kg)
Chest to Bar
6-4-2
Power Cleans (80kg-50kg)
Bar Muscle ups Or Chest to Bar
Cap time:20 Min
Core strength
5 Round for time:
20 Sn Hollow Hold
10 V- Ups
Cap Time:8 Min