Hang out at the bottom of the squat for 1 minute
10 air squats
10 Wall ball
5 Kettlebell swings with light kettlebell
5 Kettlebell swings with medium kettlebell
5 Kettlebell swings with very heavy Kettlebell
10 Wall Ball
10 kipping pull-ups
10 chest to bar pull-ups
Handwalking practice. Warm up and then 3 attempts for max distance.
Oly Lift technique and Wendler.
Power clean 5 sets x 1 rep x every 2 minutes. Work up to a max for the day.
L1- Abmat, Choose weight
L2- GHD, 1.5/1 pood
L3- GHD 2 pood/1.5 pood