Thursday the 12th of December

Strength : 7 X 3 Tempo Back Squat Tempo is 4012 4 seconds eccentric ( lowering down) 0 no pause at bottom 1 Drive back up 2 Sec pause at top to reset Work at 60-70% of 1RM Every 2 mins Conditioning : For Time 30 DB Snatch 10 Pistol or Pistol Progression  20 DB Snatch 

10 Pistol Squats 

10 DB Snatch 

10 Pistol Squats 

* Time cap 8 mins 

Core : 4 rds 

15 Sec Floor L Sit 

15 Sec Flutter Kick

15 Sec Leg Raises 

15 Sec Russian Twist 

Rest 30 Sec after each complete Rd