Saturday 11-9-2019

STRUCTURE

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A1. Split Squat 5x8 alternating (rear foot elevated-holding KBs) A2. Bench Jump Over 5x8 (clear the bench in one jump-short way)

Conditioning: 3 min AMRAP Reverse Sled Drag 100ft *Rest 1 min*

Then...

3 min AMRAP

Farmer's Carry 100 ft *Rest 1 min*

Then...

3 min AMRAP

Bear Crawl 100ft *one partner works while one rests*

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BARBELL

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A. Clean High Pull - 5x3 @60%

B. Power Clean - 4x1 @90%

C. Front Squat - 4x2 @85%

D. Cyclist Squat - 3x15-20

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ENDURANCE

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For time:

Row 500m

Ski 500m

*Rest 3 min X 5 sets (build)*

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