MONDAY

11/26/18: MONDAY

Warm Up/ Fitness: 14 minutes

kettle double snatch: 12 reps OR kettle snatch: 8R/ 8L: Remaining time of minute is recovery

cardio: piece of choice: 30 seconds work/ 30 seconds recovery: 1 minute

Alternate the above for 14 minutes/ 7 rounds of each

Work: 15 minutes: 1st compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell squat: 5 reps (front or back) same weight as last Wednesday

complete required every minute for 10 minutes: 10 rounds: 50 total reps

Work: 15 minutes: 2nd compound movement: use first 5 minutes to get to work weight, NOT using the minute format

barbell power clean: 2 reps: increase weight from last Wednesday

complete required reps every minute for 10 minutes: 10 rounds: 20 total reps

Work: Assistance: Shoulders: 50% of max

4 sets/ 12 reps of each: super set

barbell upright row

dumbbell lateral (side) raise

plate front delt raise