Wed, 03.17.21

A. MAP training @70-80%

AMRAP 10

10 alt Db squat snatch

10 box jump overs 30/24

10 t2b

10 cal bike

Rear 4 min

AMRAP 10

10 alt db burpee power cleans 50/35

100m shuffle run

5 strict pull-ups

50’ bear crawl

B. Bar complex

2 squat cleans + 2 hang power clean + 2 tng squats cleans Every 2 min x 5 sets.

C. Supinated barbell rows 4 x 6-8 reps

D. 10 min of scap / thoracic work

E. 20-30 min of recovery work / foam rolling etc