Structure & Barbell Club



“Skanderbeg” Strength: A1: Javelin Press 4×10 (L/R) A2: Archer Ring Row 4×10

Conditioning: Buy in: 1000ft SB Zercher Carry then… 80 cals AB 40 OH Box Step-ups 20 Bear Crawls

Barbell Club

A. Power Clean from blocks, build to a heavy single

B. Clean, build to a heavy double

C1. CG Deadlift w/pause at knee, 5-5-5-5 C2. Weighted Ring Dip, 5-5-5-5-5