1.28.20

A. Warm Up

3 rounds NFT

10 calorie bike

6 Half Kneeling Arnold Press w/ band row/arm @ 20X1 Tempo

5 Single Arm KB Overhead Squat/arm @ 3111 Tempo

30 seconds extended lever plank

B. Strength

4 rounds of the following complex

1 BTN Push Press

1 BTN Push Jerk

2 Overhead Squats @ 33X1 Tempo

C. Conditioning

4 rounds

5 Hang Snatch High Pull

3 Hang Power Snatch below Knee

-rest 15sec-

Row 16sec @ 97%

rest up to 2:30 *record load and total cals

D. Extra

Back Squat

2 reps Every Minute for 10 minutes

*load with 64% of 1RM @ 10X1 Tempo

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