Saturday April 27

Barbell: A) every 2 mins x 5 sets of: 1 Squat clean + 2 front squats + 1 split jerk Start at moderate weight and add 5-10lbs each set B)Every 2 minutes X 3 sets: 3 High Hang squat snatch Then: Every 2 minutes X 3 sets: 3 Hang Squat snatch Then: Every 2 minutes X 3 sets: 3 squat snatch C. 6 back squats every 90sec @ 20X0 tempo x 6 sets. Start add medium weight and add weight every other set working to a tough set of 6 Endurance: 1000 m row 50 Sit-ups 40 wall balls 20/14 30 SD box jumps 24/20 750 m row 40 sit-ups 30 wall balls 20/14 20 SD box jumps 24/20 500 m row 30 Sit-ups 20 wall balls 20/14 10 SD box jumps 24/20 


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