denispankovkz video
Friday
1. Kipping Handstand Pushups
5 Rounds:
60 Seconds Light Row
12 Kipping HSPU
2. Clean and Jerk
On the Minute x 9 (3 Rounds) –
Hang Squat Clean Squat Clean Split Jerk
Minute 1 – 60kg
Minute 2 – 70kg
Minute 3 – 75kg
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean Split Jerk
76, 77.5, 80kg
3. Back Squat
6 Sets of 2:
Sets 1 & 2 – 117kg
Sets 3 & 4 – 124kg
Sets 5 & 6 – 132kg
4. Conditioning
Teams of 2
AMRAP 20:
9 Calorie Assault Bike
12 Calorie Row
9 Kettlebell Swings 32kg
*Partners complete full rounds
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