SWOD Friday February 8th

STRENGTH

A. Every 2 minutes x 6 sets
Clean & Jerk x 2 reps
*Sets 1-2 @ 65-70% of 1RM C&J
*Sets 3-4 @ 75-80%
*Sets 5-6 @ 85%

B. 4 sets of:
20/15 Assault Bike Cals
10 CTB Pull Ups
5 GTOH
3-5 Bar Muscle Ups
– Rest 3 minutes –
*Sets 1-2 @135-185/95-135
*Sets 3-4 @185-205/135-145

C. 3 sets of:
KB Single Leg RDL x 10 reps/Leg
Rest 30 seconds
Glute Bridge Hold x 20 Alt reps
Rest 30 seconds
Banded Hollow Pull Aparts x 30 reps
Rest 90 seconds