Saturday 11-23-2019

Saturday, November 23, 2019

STRUCTURE

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Strength:

A1. Spoon Press 5x5

A2. Band assisted Push-up 5xAMRAP

 

Conditioning:

16 rounds

100m row

10 Double KB squats

50ft KB Front Rack Carry

*alternate rounds with partner*

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BARBELL CLUB

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A. 3-level Jerk - 6sets @70%

 

B. BTN Strict Press - 5x3, heavy triples

 

C. Back Squat - 5x5 @75%

 

D. KB High Pulls - 3x10

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ENDURANCE

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8 min. AMRAP:

Row 15/12 cals.

6 Burpees over the Erg

 

*Rest 4 min. X 3 sets (building)*

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