FITNESS
A. Four sets of:
Back Squat x 8-10 reps @ 3011
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Three rounds for time of:
Dumbbell Thrusters x 15 reps
Run 300 Meters
AIM
A. Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds
B. For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
115/75 lb. Overhead Squat x 10 reps
Pull-Ups x 15 reps
SPORT
A. Take 20 minutes to build to a heavy Jerk
B. On the minute, every minute, for 12 minutes:
6 Push Press (115/75 lbs)
8 Pull-Ups
10 Kettlebell Swings (32/24 kg)
Short session today . . . rest up and be ready to finish the week strong on Friday and Saturday.