Saturday 8.31.19

Essentials
A.
10min
Every 30 sec
Hang Power Snatch x 3 rep

Rest 4 min

10min Every 30 sec
Hang Power clean and Jerk x 3 reps

B.
3 Sets Flow
Single Leg Landmine Deadlift x 10 per leg
Single Leg Rower Hamstring Curl x 10 per Leg
Heavy Russian Kettlebell Swing x 40 unbroken reps

Fitness
A.
10min
Every 30 sec
Power Snatch x 1 rep 65-75%

Rest 4 min

10min Every 30 sec
Power clean and Jerk x 1 rep 65-75%

B.
3 Sets Flow
Single Leg Landmine Deadlift x 10 per leg
Single Leg Rower Hamstring Curl x 10 per Leg
Heavy Russian Kettlebell Swing x 40 unbroken reps