Friday, November 18th 2022

WARM UP

3 Sets

-12/9 Cal Row

-8 Wallball OHS

-8 Walking Lunges with WB

then

-5 Clean Pulls

-5 Muscle Cleans

-5 Front Squats

-5 Squat Cleans

Bulgarian Set Up

STRENGTH

4x

6/6 DB Bulgarian split squat

*build across sets, these should get hard

2:00 rest b/t

GET FIT

4x

15/12 Cal Row

4 Squat Clean @ 185/135

10 Pull ups

20 Wall Balls

2:00 rest b/t

*clean should be no heavier than 70% of 1RM Clean

22min CAP