Wednesday, November 16, 2022

Weightlifting
Every 2:00 for 12:00
3 Hang Squat Clean
starting @ 70% and increase to a max

Strength Conditioning
“Float Like a Butterfly, Sting Like a Bee”
Every 4:00 for 16:00
50 Double Unders
10 TnG Deadlifts
50 Double Unders
Load: starting @ 65% and increase each set

Posterior Chain Accessories (Optional)
Every 3:00 for 15:00
:30sec Weighted Sorenson Hold
10 Dual KB Russian Kettlebell Swings
100ft Sandbag Bear Hug Carry
**Notes: Go as heavy as you can remain unbroken

QuickFit
Rowing Intervals (Threshold)
Every 8:00 for 24:00
1000m/900m Row
30 Alternating Dumbbell Snatch
15 Burpees