Saturday November 3

L Barbell: A) every 90 Secs X 10 sets: 1 power clean + 1 hang power clean + 1 push jerk + 1 Split jerk 1.1.1.1 add weight each set B) front squats: 2 Sets of 4 @ 85% 2 sets of 3 @ 90% 2 sets of 2 @ 95% C) 1 Squat Snatch + Above Knee Hang Squat Snatch + 1 OH Squat 1.1.1 every 60s x 8 sets 2 sets @ 60%, 2 sets @ 65%, 2 sets @ 70%, 2 sets @ 75% Endurance: 20 burpee box jump overs 24/20 40 cal air bike 60 push-ups 80 cal row 100 wall balls 20/14 80 cal row 60 push-ups 40 cal air bike 20 burpee box jump overs 24/20 


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