11.Oct.2017

A. Every 80sec x6: 
2 sandbag ground o/shoulder (HEAVY)
6 db push press (Heavy)

B1. 3x5/side; split stance RDL (moderate-heavy)
B2. 30sec pushups 

C. "Plank Party" x3:
45sec front plank
45sec left plank
45sec right plank
*rest 45sec 

A. Clean complex
Every 80sec x6: 
1 clean pull + 1 clean + 1 clean & jerk (building as technique and form allows) 

B. 10min EMOM: 
min1 - 3 DL (75% of DL load from 10/3)
min2 - 30sec barbell pushups 

C. "Plank Party" x3:
45sec front plank
45sec left plank
45sec right plank
*rest 45sec