Pump&Sweat

test week

20-min

front squat-5rm

  • 2-3 min rest between sets
  • should take 4-6 sets

for time (16-min)

3 rounds

  • 60 doubles
  • 12 total db hang clean&jerk
  • 18 wall ball
  • 12 total db hang clean&jerk
  • 18 kb swings

optional cash-out: (2-4 rounds)

  • 8 db oh tricep ext.
  • 10 alt. db hammer curls
  • 12 total db plank pull throughs