11.20.18

Warm up: row 1500 m +5 rounds of :20 sprint/:40 chill

mobilize as needed

A. 5×16 alternating top to top db press

B.class

C. 4 rounds

400 m row

8 burpees

8 box step overs 50’s/35’s

8 hspu

rest 2 min

OR 12 WEEK STRENGTH BIAS CYCLE

warm up:same

mobilize as needed

power Snatch

6×1 @ 75% of yesterday full

clean and jerk

6×1 @75% of yesterday

arnold press+barbell underhand row super set

4×10+10

class at 75%-80% effort

 

 

Monday, November 19th, 2018 at 9:55 pm / Competitive