Sat. 11:23 12:48

Saturday- Oly Tech + Low % Aerobic

A. Hang Squat Clean + Power Jerk + Split Jerk, tough complex in 4 sets

145,165,185,195

+

12 min @ 60-70%

Row 350m

2 Ring Dips

20 sec Ring Support Hold

20 sec Bottom of Ring Dip Hold

4 185 row

Rest 3 min

12 min @ 60-70%

Bike 60 sec

5 Strict Pull-Ups

15 sec Chin Over Bar Hold

15 sec Active Hang from Bar (arms extended but squeezing scaps down

Rest 3 min

4 40 sec bike

12 min @ 60-70%

40 Double Unders

2 Wall Walks

7 Ring Rows @ 2020 tempo

12 Back Extensions

3 9 back extensions