30-20-10

30-20-10


STRENGTH:
Push Press, 4 x 5 @ 85%

CONDITIONING:
1000 M Row
then
30 Walking Lunges w/ DB's
30 Pull Ups
20 Walking Lunges w/ DB's
20 Pull Ups
10 Walking Lunges w/ DB's
10 Pull Ups

DAILY CHALLENGE:
Partner Glute Ham Raise, 4 x 6

MOBILITY:
Bowler Stretch, Standing Quad Stretch

COMPETITOR PROGRAMMING:
Hang Clean (above knee)
4 x 3 @ 70%

Snatch Balance:
2 x 3 @ 75%
3 x 3 @ 80%

Core:
3 Rounds NFT
10 Back Extensions
20 Sit Ups

Engine:
4 Rounds NFT
200 M Sprint
20 Alt Pistols


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