20180813

Performance
(Choose 2-3 exercises)

Weightlifting
Every 2:00 for 14:00 (7 sets):
3 Position Snatch (high hang + hang + floor)
*build to Today's heavy.

Strength
7 Sets of:
3 Backsquats@75%
rest 60-75 seconds between sets.

Conditioning
3 Rounds for time:
400M Run
20 KB Swings 55/35#
10 Burpee Box Jump Overs 24"

Fitness

A] 3 sets of:
5-7 Backsquats@21X1 Tempo
rest 30 seconds
Core Complex, try to go unbroken
6-10 Tuck-ups
10-12 second deadbug
6-10 V-ups
10-12 second deadbug
6-10 Supermans
rest 60-90 seconds between sets.

B] 3 Rounds:
400M Run
15 KB Swings
15 Goblet squats