Erg - 500m
- 1:45.6
Jump Rope - 2 minutes
2-arm Swing
10x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 40, 50, 60kg
4 x 2 @ 65kg
Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 265, 300#
3 x 8 @ 325#
Lunge (r/l)
8 x 45, 95, 115, 135#
1-arm Swing (r/l)
28kg x 35, 35
Mobility Drills
- 1:45.6
Jump Rope - 2 minutes
2-arm Swing
10x 16, 20, 24, 32kg
OH Squat
10 x 10, 15, 20kg
Snatch
2 x 40, 50, 60kg
4 x 2 @ 65kg
Safety Bar Squat
8 x 70, 140#
5 x 230#
3 x 265, 300#
3 x 8 @ 325#
Lunge (r/l)
8 x 45, 95, 115, 135#
1-arm Swing (r/l)
28kg x 35, 35
Mobility Drills
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