Saturday September 28th

Barbell: A) below knee hang snatch high pull + below knee hang snatch 1-1 every 90 secs x 9 sets -increase weight every 3 sets B) squat clean + front squat + 2 split jerks 1-1-2 every 90 secs x 6 sets Increase weight every other set C) front squats @ 40x1 tempo 5-4-3 all tough sets - follow tempo! 

Endurance: 40 min amrap: 4 strict pull-ups 4 strict press (not from Rack) 16 front rack walking lunges 55/35 20/15 cal row 


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