Saturday Nov 24

Barbell: A) 1 Squat clean + 1 hang squat clean + 1 front squat + 1 push jerk + 1 split jerk 1.1.1.1.1 every 2 mins X 6 sets B) 1 Power snatch + 1 hang squat snatch + 2 OH squat 1.1.1.1 every 90 Secs X 9 sets C) Back Squats: 2 Sets of 4 @ 75% 2 sets of 3 @ 80% 2 sets of 2 @ 85% Endurance: 500 m row 40 lunges 500 m row 40 burpees 500 m row 40 kb swings 55/35 500 m row 40 SDLHP 75/55 500 m row 40 push press 75/55 500 m row  


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