Monday / 02-24-20

BARBELL CLUB

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A. Snatch Balance - 5x3 @55-70%

B. No Feet Power Snatch - 6x3 @70-75%

C. Snatch Pull - 4x2 @90-100% D. Jerk Dips - 5x4 @100%

E. Weighted Dips - 3x10

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ENDURANCE

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Every 3 mins for 12 mins:

Complete the following

Row @ a progressive pacing

30 secs @ 70% effort

30 secs @ 80% effort

30 secs @ 90% effort

90 secs rest (walk / recovery)

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3 min rest

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Every 4 minutes for 16 mins:

15 Cal Bike @ 100%max effort 9 Cal Row

6 Burpees over the ERG