Wednesday 11/21/18

Conditioning
Min 1: 12 Dumbbell Step Ups (35#s)
Min 2: 6 Strict Pull Ups
Min 3: 20 sec L-Sit
4 rounds
 - Rest 2 min -
Min 1: 50 DUs
Min 2: 10 Double Kettlebell Snatch (26#s)
Min 3: 2 Rope Climbs (Legless)
4 rounds


Accessories
Back Squat (3:2:X:1)
3 sets x 3 reps @ 185, 195, 205#
2 sets x2 reps @ 225, 235#

RNT Static Lunge w/ Double Kettlebell Front Rack
4 sets x 6 reps each leg @ 35#s

Strict Chest to Bar Pull Ups
4 sets x 6 reps

Single Arm Cross Body RDL (3:1:1:1)
2 sets x 8 reps each arm @ 35#

Seated Dumbbell Press (3:1:1:1)
2 sets x 8 reps each arm @ 30#


Weightlifting
Snatch Balance (3 sec pause in hole)
5 sets x 3 reps @ 40 kg

Power Snatch + Snatch from Blocks at Knee
5 sets x 2 + 1 reps @ 70, 72, 74, 76, 78 kg

Clean Pull
5 sets x 3 reps @ 110 kg


Conditioning
10 m Handstand Walk
20 m Front Rack Lunge (45#)
30 Russian Twist (20#)
40 m Reverse Sled Drag (135#)
3 rounds