Monday 1/23/17

ROMWOD
Lower Threes


Weightlifting
Muscle Snatch
4 sets x 3 reps @ 20, 30, 40, 40 kg

Snatch
3 waves x 1 rep @ 88, 91, 94
1 wave x 1 rep @ 91, 95, 100

Snatch Grip Push Press
5 sets x 3 reps @ 75 kg

Bottom Up Squat
1 set x 3 reps @ 135#
1 set x 3 reps @ 185#
1 set x 3 reps @ 205#


Accessories
Strict Pull Ups
11 - 7 - 6 - 6

Banded March
3 sets x 60 sec @ thick green w/ 3" lift

Power Clean
3 RM
250#


No Gi BJJ
Armbar from Butterfly
Rolled 5 rounds of 5 min


ROMWOD
Three's Company