Workout 11/20/20

STRENGTH:

10×3 Speed Shoulder Press

– @75% 1RM

– Rest 30” between sets 

CONDITIONING:

For Time: 

3 Rounds

Perimeter Run(full parking lot run)

50 Unbroken Double unders

50 Burpees

ACCESSORIES:

3×12-14 Banded DB Floor Press

3×12-14 strict ring dips

3×12-14ea Single Arm Rows 

4×30” Weighted V Up Static Reach

4×1’ Earthquake bar static hold

CARDIO:

For Time:

8 Rounds

7 Strict Handstand Push Ups

14 Toes To Ring

7 Chest to Bar Pull ups

28 Cal Ski

POWER HOUR:

Every 2 Minutes For 10 Minutes

Run 200 meters

3 Clean & Jerk 185/135

Rest 3 Minutes

Every 2 Minutes For 10 Minutes

Run 200 meters

3 Snatch (135/95)

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