Friday, 12.11.20

COMPLETE:

Weightlifting+ (AM)

A. Split Jerk: 3.2.1.3.2.1.3.2.1 Waves

B. Back SqT: 5 x 3 @82-83%

C. 4 rds for Time

25 HSPU

10 Deadlifts (315/223)

/

(pm)

Conditioning:

A.  5 rds

12 hang power cleans 155/108

9 shoulder to overhead

6  burpee muscle ups

+

B. 8 min max meters on Air Runner

– if no runner, outside and run 200 or 400m loops, or if have a watch to track, just 8 min for distance covered.