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alicanumay

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Strength: Every 1:30 for 7 rounds


3-3-2-2-1-1-1 sets (1 power clean + 2 hang squat clean)


*drop and reset between sets



WOD: AMRAP 15 min.


9 pull ups (12 jumping pull ups)

16plate ground to overhead

6 chest to bar pull up (8 jumping chest to bar pull ups

16steps dumbbell/kettlebell goblet forward lunge

3 bar muscle ups (4 jumping bar muscle ups/6 jumping chest to bar pull ups)


CORE:


tabata plank (on hands)

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