Structure, Endurance & Barbell Club

Saturday




Structure

Seated Rope Pulls 8x25ft

Conditioning:

50-40-30-20-10 SB Floor Press *both partners perform a forward crab walk between each round*



Endurance

A. Every 3 min for 18: Run 400m

B. Every 2 min for 16: AB 24/18 cals



Barbell Club

A. Hang Clean Deadlift + Hang Clean – 6×5, @70%

B. Hang Clean High Pull + Hang Clean- 6x(2+1), light

C. Deficit Clean Pull to knees with 3sec pause – 6×3, @70%

D. Lateral Raises + Seated Lateral Shoulder holds – 3x(10-12) + 10sec