Thursday, 11-7-19

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

Strength: Weighted Push Ups 6X3   Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14

Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14

Strength: Back Squat 6 min EMOM 3 @ 70%   10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s

Strength: Every 90 seconds for 8 sets (12 min) 2 Sq. Cleans & 3 Front Squats start at 60@ 1 RM clean and build. 10-1 Pull Up Box Jump Over 24/20 t2b

Skill/Strength – Snatch 5-5-5-5-5 10 rounds for time: 10 K2E 15 KB Swings 53/35 20 Squats