Saturday, November 7 2020

15min build up to 1 RM Power Clean & Push Jerk

“BlackJack” by DB

For Time & Unbroken:

21 Barbell Push-Ups MRX Push-Ups
21 Power Cleans 95/65 RX+ 115/75 MRX 75/55

400m Run/Row or 1km Assault Bike

21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Assault Bike
21 Pull-Ups RX+ Chest to Bar MRX Ring Rows
21 Sumo Deadlift High Pull
400m Run/Row or 1km Assault Bike
21 Hang Clean & Shoulder to Overhead

**as few sets as possible**

*Goal/working on big/giant fatiguing sets*

Core Development

20 WallBall or KettleBell Russian Twists

30sec Right Side High Plank Hold

20 Wallball or Kettlebell Russian Twists

30sec Left Side High Plank Hold

CFHSV Running & Endurance

1200m run, rest 1 min

400m run, rest 2 min

1000m run, rest 1 min

400m run, rest 2 min

800m run, rest 1 min

400m run, rest 2 min

600m run, rest 1 min

400m run

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