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WOD 10.3.20 (GW)

PRO/ROOKIES: Every 3 minutes for 15 min.
0:00-3:00 2 rounds – 8 Hang Squat Clean, 8 Chest to Bar/Pull Ups.
3:00-6:00 2 rounds – 9 Hang Squat Clean, 9 Chest to Bar/Pull Ups.
6:00-9:00 2 rounds – 10 Hang Squat Clean, 10 Chest to Bar/Pull Ups.
9:00-12:00 2 rounds – 11 Hang Squat Clean, 11 Chest to Bar/Pull Ups
12:00-15:00 2 rounds – 12 Hang Squat Clean, 12 Chest to Bar/Pull Ups
RX 50 kg.

HEAVY DAY:
A.
a. 3*8 Dead Lift
b. 3*60 m Sled Push
c. 3*10 Hip Thrusters Barbell
d. 4*8 Shoulder Press
e. 3*8 Side db raises
f. 3 Super Set 20 Loaded GHD Sit Ups + 12 KB Swing.
* 1 min Strict Rest between Sets.

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