A. Within 12 min:
Build to a heavy complex of power clean + hang clean + front squat

B. Dips @ 20X1 1-1-1-1-1 2 min rest

C. EMOM for 15 min:
Min 1, 4, 7, 10 and 13: 30-45 sec double kettlebell front rack walk
Min 2, 5, 8, 11 and 14: 30-34 sec passive hang
Min 3, 6, 9, 12 and 15: 30-45 sec FLR in rings/floor or handstand against wall

D. Piston row 6-8 reps/arm 3 sets

 

A-delen: Vill man göra “hang squat clean” på andra så fritt fram.
B-delen: Alltså 5 set med 1:or, bygg/set.
C-delen: Korta fina steg på front rack carry – perfekt hållning!
D-delen: Kolla filmen igen!

 

https://www.youtube.com/watch?v=cHdKBmJ547o