20/05

GROUP A
A. Power Clean. Squat Clean. Front Squat; 1.1.1; x5, rest 2 min – heavy as poss with good tech, no fails
B. 15-12-9-6-3
Pullup
Ring Dip
C. Row 500m
rest 90 sec
Row 500m

GROUP B
A. Power Clean. Squat Clean. Front Squat; 1.1.1; x8, rest 1-2 min – moderate, focus on technique
B. 15-12-9-6-3
Supine Bar Row (chest touch bar)
Pushup
C. Airdyne 1 min
rest 1 min
Airdyne 1 min