Monday 27th of February

20min to do

Back squat 4×4

L press 4×6

4 rounds

9 hang cleans

12 pull ups/ supine rows

100 skips

Athletic

20min to do

Back squat 4×4

Strict ring dips 4×6

4 rounds

9 hang cleans 50/30kg

12 pull ups

50 double unders/100 skips

Competitive

20min to do

Back squat 4×4

Strict ring dips 4×6

4 rounds

9 hang cleans 70/50kg

12 chest to bars

50 double unders

NOTE: Go unbroken hold on transition fast from movement to movement