Conditioning day, same circuit as last week, but we are adding deadlifts prior to the circuit. 


1. Deadlift 4x4


Double KB circuit 20-15-10 for time


2A.  Snatch
2B.  Clean
2C.  Swing
2D.  Jump


3A. Abs 3x15
3B  Low Back 3x15


4. Sled Sprint 10x40meters

After some heavy work last training session, we are breaking down another complex with added conditioning. We are trying to better our performance from last weeks complex, and our times on the run/row, which is flat out miserable. Some chose to use the same tool as last week, such as a barbell, while others chose to change implements and got destroyed by kettlebells. The choice is yours, have fun. You could also change exercises, but we kept the same movements for one more week. 


Complex, 3 rounds, 2-3 minute rest between rounds
-push press x 20
-squat x 20
-bent over row x 20
-rdl x 20
-push up x 20


3 rounds
-run 300 meters
-row 400 meters
-rest 2 minutes