Saturday November 16, 2019

A) Snatch Grip Pendlay Row
4 x 8 reps, rest 120s 

B) Dumbbell Overhead Walking Lunges
4 x 100ft, rest 2 mins

C) Dumbbell Rear Fly
4 x 12 reps, rest 60s

D) Double KB Clean
3 x 12 reps@heavy load.
Rest 2 mins between.

E) HERO
6 rounds for time of:
30 squats
19 power cleans@60/40
7 strict pull-ups
Run 400 meters

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