Friday 2/17/17

Weightlifting
Power Clean + Split Jerk
6 sets x 2 reps @ 95 kg

Zombie Front Squat
5 sets x 3 reps @ 100, 110, 115, 110, 110 kg


Accessories
Back Extension Hold
6 sets x 20 sec hold with arms extended

Hanging Leg Raises
1 set x 10 reps

Hanging Leg Hold
1 set x 10 sec

Ab Wheel
1 set x 10 reps

Pull Overs
2 sets x 10 reps @ 20, 40#


ROMWOD
Sweet Sixteen