Saturday March 9

Barbell: A) back squat @ 20X1 tempo 4 sets of 5 reps @ 75-80% of 1RM rest 2-3 mins B) 3 Clean +split Jerk every 3 mins x 4 sets @ 80% of 1RM *drop each rep, quick reset. C)power snatch + Hang Squat snatch + Heaving Snatch balance + OHS, 1.1.1.1 every 2 mins x 6 sets add 5lbs every set.

Endurance: 5 rounds for time: 5 T2B 10 alt DB/KB snatch 55/35 15 Hand release pushups 20 goblet squats 55/35 25 DUs 30 sec Hollow rock/hollow hold 400 m row 


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