Tuesday 11/24

Fitness 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets - If these are a challenge then do 3 negative pull ups w/ 5 sec. descent 

Rest 45 seconds

A3. Banded good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 hang clean + jerk 95/65

500 meter row 

Performance 

Strength 

A1.Push Press x 8 reps x 4 sets 

Rest 45 seconds

A2. weighted Isometric Hold – Chin Over the Bar x 15-30 seconds x 4 sets  

Rest 45 seconds

A3. Barbell good mornings 10 reps x 4 sets 

Rest 45 seconds

Wod

500 meter row 

30 clean and jerk 135/95

500 meter row