Friday 3.9: Not Double Unders



Strength : Overhead Squat

20 Hang Power Snatch 95/65
10 Hang Power Clean

S: 65/45
L1: 75/55
Rx+: 115/75



1. Core Work
3 Rounds, each round 3:00 with 1:00 rest
30s Forearm Plank
AMRAP Situps until 90s, then AMRAP KB SumoDLhighpull 53/35

2. Conditioning : 2 Rounds
Row 1000m
50 Russian Twists w MB
50 KB Swings 53/35
25 Burpees

The Program : Off

Do the class work if you feel you want to do something having not on Thursday (if you didnt Thursday). Don’t overdo it. 800 DUs to do!!

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