7.10.2019

Warm up:

600m run/row
then,
Tabata alternating 3x
Kbell Goblet squats
Kbell russian swing
Kbell push press Left
Kbell push press Right

Strength:

[20:00]
V1 : Front Squat
6-6-6-6-6-6
V2 : Overhead squat
6-6-6-6-6-6

Conditioning:

V1
4x
AMRAP 4:00
4 Power cleans (165/115)
8 Pull ups (Rx+ C2B)
12 Air squats
Rest 1:00

V2
4x
AMRAP 4:00
4 Power Snatch (135/95)
8 Pull ups (Rx+ C2B)
12 Air squats
Rest 1:00

Recovery:

4:00 (2:00 L/R) EACH
Posterior chain floss
Plantar surface smash