Wednesday, November 10, 2021

A.Squat Clean + Jerk.

Single over 12:00 with good form and technique

or

12:00

2 FS from the rack

[building from last week for both]

B. 3 rounds.

contra carry [side and front rack] x100'

Side plank hold x :15/side

C. Mixed Modal Work

45/40 cal row

35 DB Dead lifts [one head hit], 70/45/h

30 db box step ups, 24/20" [one DB]

25 t2B

200' db farmers carry, 70/45# per hand

25 T2B

30 db box step ups, 24/20"

35 db dead lifts

45/40 cal row