Endurance Barbell Club & Structure

Tuesday




Endurance

A. For time: Row 1,000m *Rest 3 min*

B. Every 4 min for 16 min: Row 500m (hold avg 1K pace)



Barbell Club

A. Hang Power Clean, 3-3-3-3

B. No hook, no feet Clean, 3-3-3-3

C. 3 Level Squat Jerk, 1-1-1-1-1

D. Front Squat + Split Jerk, 3×3@75% CJ



Structure

Strength: A1. 10 Neutral Grip Lat pull-downs A2. 10 weighted push-ups

Conditioning: 12-10-8 OH Step-ups *50ft OH carry after every set* x 3 sets