Endurance, Barbell Club & Structure

Thursday

Endurance

Row 250m (sprint) *Rest 2 min x 10 sets*

Barbell Club

A. Hang Clean High Pull, 5×3@75%

B. Hang Power Clean, 5×3

C. Push Press + Push Jerk, 2-2-2-2

D. Front Squat + Split Jerk, 5×2@75%

Structure

Strength: 1-Arm Press 5 Sets x 8R/8L (Use Barbell, DB, or Sandbag)

Conditioning: 5 Cal AB Sprint 5 HEAVY SB Squats 5 Cleans *Rest 90 sec x 3*