Endurance, Barbell Club & Structure

Thursday




Endurance

A. Every 12 min for 36 min: Row 1500m

B. 4 sets: Ski 10s (max sprint) *Rest 90s*



Barbell Club

A. Clean & Jerk, 7×1@80%

B. Hang Power Clean 2-2-2-2

C. Deficit Clean Pull, 1-1-1-1-1

D. 1 1/4 Front Squat 2-2-2-2



Structure

Strength: Sandbag Z-Press, Building to a 5RM

Conditioning: 10 Slam Ball 5 Sandbag Squats 10 Sandbag Press 5 AB Cals x 3 Sets