Friday 11/3/17

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Warm-up:

10 Cal Bike in under :60

Then:

3X10

DB bench Press

Hammer Curl

Reverse Flys

Oly Squat Stretch, Scorpion, Iron Cross

Strength:

Tall Clean

https://www.youtube.com/watch?v=YhGbp1wp8Ls

4x4 working on speed

Hang Squat Clean w/o letting go of bar

https://www.youtube.com/watch?v=TjTEOme9fvw

3x7@55%

Conditioning:

5’ AMRAP

3 burpees

7 Wall Balls 20/14

Rest 1’

Then 600m Farmers Carry