3.19.20

A. Warm Up

500m row


-Then-


3x


15 Banded Hamstring Curls


10 Kang Squats

B. Strength

EMOM x 8 minutes – Clean and Jerk

1 Hang Power Clean + 1 TnG Power Clean & Jerk + 1 Push Jerk

*increase load as you go but keep your reps sharp and TnG

-Then-

Banded Deadlift

2 reps Every 45 seconds for 10 sets


60-65% of 1RM Plus thinnest band


Tempo @ 11X1

*focus on pulling with speed off the floor


**Overhand Grip only. No Mixed Grip

C. Conditioning

For time:

21-18-15-12-9-6 (18-15-12-9-6-3) Row Calories


*between each set complete the following

6 DB Box Step Up 35#/25# 20″/16″


10 Sit Ups

Coaches challenge

For time:

21-18-15-12-9-6 (18-15-12-9-6-3) Row Calories

*between each set complete the following

6 DB Burpee Box Step Up 50/35 24/20″


10 GHD Sit Ups

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