Saturday September 7th

Barbell: A) 7 Sets: 1 deadlift + 1 Hang Clean + 1 split jerk Add weight every set, work To a max set B) 7 sets: High Hang snatch Pull + Hang squat snatch + 3 OH Squat C) 6 min emom: 3 front squats + 1 split jerk * no pause between squat and split jerk* D) 3 sets: 1 min farmer hold 100/70 per hand 1 min rest Endurance: 30 min emom: 1. 200 m row 2. 10 pull-ups 3. 10 wall balls 20/14 4. 10 KB swings 55/35 5. burpees * 100% effort! * work no more than 45 secs, making sure you get 15 secs rest 


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