Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)
A. Squat Clean. Above Knee Hang Squat Clean 1.1 every min 6 minutes
B. Front Squat @ 30×1, 7-6-5-7-6-5, 2-3min b/w
C1. Ring Dips @20×0, 5-7 reps x 3 sets, 10sec
C2. Hollw Rocks 15sec x 3 sets, 10sec
C3. Seated L arm Kb Press @20×1, 5-7 reps, 10sec
C4. Seated R arm Kb Press @20×1, 5-7 reps, 10sec
C5. Hollow Rocks 15sec x 3 sets, 2-3min b/w
*make sure to follow rest as prescribed. Follow tempo as prescribed as well.
Earned, Not Given