Saturday November 30th

Barbell: A) Clean and Jerk Complex On the 2min mark x 6 sets: 3 Hang Power Cleans 3 Front Squats 3 Push Jerks Add Weight every set B) Overhead Squat Build to a Heavy Set of 3 Pause for 3 seconds in the bottom of each rep C) 6 min emom: 1 Squat snatch every 30 Secs for 6 mins Endurance: 5 rounds: 15 Wall Balls 14/20 15 cal Row 15 KB Swings 55/35 15 cal row 15 DL 95/65 


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