A) Strength 5-5-5-3-3-3 reps of Back squats
B) Every 30′ for 5 min perform 3 back squats 60/40 kg, bar remains in rack position whole time, as soon as the clock reaches 5 min drop bar then 2 rds of
20 lateral burpee over bar
10 clean and jerks 60/40 kg
score is total time including 5 min.
C) core 21-15-9 of
oblique v sits