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Friday 10/30

Cash In: 2x 800m…60sec rest

Cash Out: 3×25 russian twists


Basic & Performance

Weight lifting!

  • Power snatch+snatch+snatch blance+ohs: 1+1+1+1 x 6 sets. Use 40% of best snatch. Speed and technique are key…and of course conditioning.
  • Power clean+clean+pj+jerk: 1+1+1+1 x 6 sets. Use 40% of best cj.


Complete as many rounds and reps as possible in 10 minutes of:

  • Deadlift x 1 rep
  • Hang Power Clean x 1 rep
  • Front Squat x 1 rep
  • Push Press x 1 rep

(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

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