Monday 8/28/17

Weightlifting
Hang Snatch + Snatch
Worked up to 90 kg


Accessories
Close Grip Bench Press (3:0:X:0)
1 set x 9 reps @ 95#
1 set x 7 reps @ 125#
1 set x 5 reps @ 155#
1 set x 2+1 reps @ 185#

Prone Barbell Row (2:1:X:2)
1 set x 6 reps @ 65#
1 set x 5 reps @ 85#
1 set x 5 reps @ 105#
1 set x 4 reps @ 125#

Single Arm Kettlebell Overhead Lunge
3 sets x 8 reps each arm @ 53, 62, 70#

Seated Sled Drag Face Pull
3 sets x 15 m @ 2x45#

Body Say (2:0:2:0)
3 sets x 8 reps


Conditioning
15 Goblet Squats (70#)
60 sec Forearm Plank
10 Dumbbell Curl & Press (25s)
Rest 90 sec
4 rounds


ROMWOD
Winning