Structure, Endurance & Barbell Club



Strength: Sled Drag and Row 5x100ft

Conditioning: :30/:30 SB OH Hold KB Gorilla Row DB Sotts Press Ab Rows x4


A. Every 4 min for 16 min: AB 25/20 cals

B. Every 90s for 6 sets: Run 200m

Barbell Club

A. Tall Clean – 8×3

B. Clean High Pull + Hang Clean High Pull – 6x(1+2) @75%

C. Clean + Hang Clean – 6 sets

D. Deficit Clean Pull – heavy single, 3×3 @85% of heavy single