Wednesday, November 17, 2021

A.Squat Clean

Single over 12:00 with good form and technique

or

12:00 of 1 FS - from rack - building

B. 3 rounds.

TgU to side kneeling posiiton x 3/side

Nordic curls x 3-6

banded pull aparts x 30

C. Mixed Modal Work

4 rounds for time

50/40 cal row

50 double unders

20 db box step overs, 50/35# per hand @ 24/20"