Warm up:

4 sets

10 seated band abductions

10 banded sumo squats

10 pulls on ski

A. 30 minutes

build to a heavy power clean and jerk*
every six minutes do 30 unbroken GHD sit ups

B. Something like this

40 min clock

with partner


Power snatch 75/55

Toes to Bar

Cal bike

Rest 5 min


Power clean

Toes to bar

Cal row

Saturday, February 15th, 2020 at 8:09 am / Competitive