Monday, 10/1/2018

A. Back Squat
75% of your 90% 1RM x 5
85% of your 90% 1RM x 3
95% of your 90% 1RM x Max reps (at least 2)
*Max set of strict pull ups between back squat sets
B. 3 rounds of:
500 meter row/ 400 meter run
5 Kettlebell Clean and Jerk, left arm (16/24)
5 Kettlebell Clean and Jerk, right arm (16/24)
10 Burpees Box Jump
N. 3 rounds of:
500 meter row/ 400 meter run
10 Russian Kettlebell Swings
10 Burpee Box Jumps
Bonus:
Every 3 minutes, for 18 minutes (6 sets):
Halting Snatch Deadlift + Hang Snatch + Snatch
(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)