Saturday July 13th

Barbell: A) Wvwry 90 Secs  x 8 sets: 3 Hang squat Cleans 3 split Jerks Add Weight every set B) front Squat Build to a Heavy Set of 3 Pause for 3 seconds in the bottom of each rep C) 6 min emom: 1 snatch every 30 Secs for 6 mins Endurance: 5 rounds: 10 plate jump burpees 15 cal Air bike 30 wall balls 15 cal row 10 DB power cleans 50/35 


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