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Wednesday, November 14, 2018

13
Nov

Wednesday, November 14, 2018

GROUP WARMUP
3 Sets of:
:30 Row
5 Hang power snatch

TEST
3 rounds for time of:
500 meter row
10 Power snatch
*11 minute time cap; heats of 10 every 12 minutes

DUMBBELL COMPLEX
2 Sets of:
6 Power cleans
6 Front squats
6 Shoulder-to-overhead

STRENGTH
2 Sets of:
8 Back extensions
8 Russian kettlebell swings

MOBILITY
1:00 box stretch
1:00 standing hamstring stretch

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