Saturday 01-11-20

STRUCTURE Strength:

Deficit KB Sumo DL 4x10

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Conditioning:

50-40-30-20-10

Medball Squats Slamball

Medball Situp

*split with a partner

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ENDURANCE

A. Every 2 min x 14 min:

AB 20/15 cals.

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B. Every 4 min x 20 min:

Row 30 cals.

AB 15 cals.

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BARBELL

A. Clean and Jerk - 5x(1+2) @75-85%

B. Hang Snatch - 5x2-3 @70-80%

C. Snatch Pull - 4x2-3 @80-85%

D. Pause Overhead Squat - 5x5sec pause

at parallel and bottom w/ empty barbell