Structure, Endurance & Barbell Club

Saturday




Structure

Strength: “Yoke” carries 8x100ft

Conditioning: :40 on/:20 off 1. Neutral Grip DB Press 2. Kroc Rows 3. Rear Delt Flyes 4. DB Dimmel Deadlifts



Endurance

Every 4 min for 36 min: Run 200m Row 300m



Barbell Club

A. Hang Clean Deadlift – 6×5, light

B. Hang Clean High Pull – 8×3, light

C. Deficit Clean Pull to knees with 3 sec pause – 6×3, light

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