Fitness
A. 12-9-7-5-3
DB Hang clean & Jerk, tough
HR Push ups
B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Hollow hold
3×30-45s, Rest 45s
+
B3. Lateral Raise
3×8-10, Rest 45s
Performance
A. 9-7-5-3
Barbell Ground-to-overhead (155/115)
Bar muscle-ups
*20 minute cap
B1. DB Arnold press
3×10-12, Rest 45s
+
B2. Hollow hold
3×30-45s, Rest 45s
+
B3. Lateral Raise
3×8-10, Rest 45s
