Isometric Strength
Every 4.30 Min For 13:30 Min(3R)
1 Min:Wall-Sit Hold
45 Sec:Ring Push-Up Hold
30 Sec:Barbel Overhead Hold(Rpe4-6)
15 Sec:Supinated Grip Chin-Up Hold
-Then-
Oly.
Every 2 Min For 12 Min(6R)
5 Clean&Jerks (Rpe 5-6)
-Them-
Strength
Every 1:30 Min 9 Min(6R)
5 Front Squat(Rpe 4-6)