Donnerstag 07.07

strength

every 2 min for 5 rounds

12 / 9 / 6 / 3 / 2 backsquats

note: first set at 50 - 60% of your max (heavier than last week)

weightlifting

every 30 sec for 30 rounds

1 power clean
+ 1 hang power clean

pumping arms

4 sets

20 sec plate gun hold
10 sec rest
20 sec alternating db hammer curls
10 sec rest