Rest

400m Run or 500m Row

5-10min Active & Dynamic Warm Up

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

2×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
2×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Back Squat 3×12/70%
*Rest 1min between sets.

3 Sets
Dumbbell Transverse Lunge 12ea
Single Leg Dumbbell RDL’s 12ea
Scapula Pull Ups 12
Alternating Arm Scapula Shoulder Raise 12ea

3sets
DB OH Step Up 6ea
DB 1 Arm Snatch 6ea
DB Wind-Mill Pick Up 6ea
Supinated Scapula Pull Ups 12
Alternating Arm Internal Rotation Scapula Shoulder Raise 12ea

Two new studies have added more reason for concern that high-fructose corn syrup causes significantly more harm to the body than its mere sugar content would suggest.

High-fructose corn syrup contains 55 percent fructose and 45 percent glucose. In contrast, table sugar (also known as sucrose) contains a 50-50 split.

In the first study, published in the journal Pharmacology, Biochemistry and Behavior, researchers from Princeton University found that rats consuming high fructose corn syrup gained more weight and developed more cardiovascular risk factors than rats consuming equivalent amounts of sucrose.

“Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn’t true, ” researcher Bart Hoebel said.

Read more…….

Snatch 3/50% 3/60% 3/70% 3/80% 3/85% 3/87.5% 3/90%
Clean & Jerk 3/50% 3/60% 3/70% 3/80% 3/85% 3/87.5% 3/90%
Back Squat 5/85% or 2×3/90%
4 Sets
Pistols (on a bench or box) 5ea/
Bent Over Row 12/
4 Sets
Rack Press 12/40-50%
Barbell GHD Sit Ups 6