12.3.20

A. Strength

Back Squat @ 21X1 Tempo

4 sets of 4 reps

B. Olympic lifting complex

12 minutes to build tough load

Power Clean + Squat Clean + Jerk (Split or Power)

C. Conditioning

4 rounds for time

10 Goblet Reverse Lunges 53#/35#

12 Deadlifts 135#/95#

15/12 Calorie Row

*coaches challenge Damper @ 10

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike