Wednesday Clean Int + Fsq Wave Load + GBC (upper/core)
A. Power Clean, 2 reps every min x 8 minutes – reset b/w reps off the floor
B. Front Squat @ 30×1, 5-4-3-5-4-3, 2-3min b.w *make them heavy
C1. Pendlay Rows @30×1, 6-10 reps x 3 sets, 10sec
C2. Skull Crushers @30×1, 6-10 reps x 3 sets, 1:30min -kb/db over head-standing
D. 50 goblet squats for time 16kg/24kg
Earned, Not Given