Wed, 11.18.20

Complete:

Weightlifting:

A. High Hang / Block Squat clean: 3 rep every 2 min x 8 sets above 70%

B. Bottoms up front SqT : heavy single

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Conditioning:

MAP training @85% – sustainable , start to finish

Amrap 12

6 strict ring dips

12 heavy wall balls

12 ghd sit-ups

6 box jumps 40/30”

Rest 5 min

Into running intervals

800m x 5; rest 2:45 between

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Becomplete:

1. Jerk drive 5×5@100% front squat

2. RDL 4×6 – lower weight, tempo controlled

3. Db sa row x 8 reps x 4 sets each side

4. Waiters carry x 50′ x 4 sets each side

5. Kb windmill 6/ each side x 4 sets

6. Crossover symmetry