Friday
20-30 minute Run in the sun (easy pace)
25 min
Saturday
A. Squat Snatch, build to a moderately tough single
B. Squat Clean, build to a moderately tough single
C1. DB Reverse Lunges off 4" step @ 10X0, 10/leg x 3 sets, 1 min
C2. One Arm DB Rows @ 20X0, 12-15/arm x 3 sets, 1 min
C3. AMRAP Push-ups in 30 sec x 3 sets, 1 min
A. 160#
B. 200#
C1. 50#/hand, 55#/hand, 55#/hand
C2. 40# (15), 45#(13), 45#(13)
C3. 26, 23, 22
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