Sunday Tradition

It’s becoming the norm that on Sunday’s my wife talks to her family in the afternoon, Raven’s football is on the TV and I do my thing.

Warm up : DFD 16K, 24K

24K
30 seconds left, 30 seconds right, 30 seconds rest (things without sides are 60 seconds straight with 30 seconds rest.

Exercise	Reps 1/HR1	Reps 2/HR2	Reps3/HR3
Snatch Left	9	9	8
Snatch Right	9		8
Rest	167	173	173
Squat L	10	9	5
Squat R	9	7	5
Rest	173	179	185
1/2 Snatch L	8	7	5
1/2 Snatch R	8	8	5
Rest	176	181	176
Lunge L	7	6	5
Lunge R	6	5	5
Rest	173	175	172
Clean and Jerk L	7	6	5
Clean and Jerk R	7	6	5
Rest	177	178	177
Sumo Deadlift (60 Seconds)	26	17	15
Rest	170	168	167
Rest	162	169	167
Rest	154	154	154
HR after 5 minutes rest 108

I decided to throw in some abs too
crunch 30 seconds
rest 30 seconds
leg lift 30 seconds
rest 30 seconds
Repeat for a total of 3 times.