Thursday Sept 20/Friday Sept 21/12

Thursday

Lift 1 - Hang Clean - work up to heavy single

Lift 2 - Pendlay Row 5-5-5-5-5 + Shoot Throughs X 10

Conditioning - 21-15-9

KB Swing
Burpees

Structural - 10-15 min German Hang Practice

Friday

Lift 1 - Trap Bar DL 3-3-3-3-3

Lift 2 - Bench Press 3-3-3-3-3

Conditioning - 3 sets

Row 500M then
AMRAP in 2 min of 
Ball Slam X 12
Box Jump X 5 (High)

Structural - 3 sets

Ring Support- Max Hold
Lever Plank - Max Hold