5/12/14

A ) Snatch Grip RDL + Snatch High Pull: 4 sets x 6 reps (3 seconds down, get set in hang position – 1 sec pause, then explode for snatch high pull), Rest 1 min

B ) 3 sets – 100% effort:

90seconds C2 Row, record meters each round

+ Rest 2 min

C ) 2 sets – 100% effort:

30seconds burpees

30seconds lateral hop over barbell

30seconds power clean (95lb/55lb)

+ Rest 2 min

D1) Ring Row (feet parallel or any modification – 30X1 tempo): 4 x 6-8 reps at tempo, no rest

D2) TTB: 4 x 6-8 unbroken reps, Rest 1-2 min

*Post results to comments.

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