Friday 9/1/17

Weightlifting
Freeze Clean + Clean
5 sets x 1+1 reps @ 95, 97, 99, 101, 103 kg


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch
5 sets x 2 + 2 + 2 reps @ 95, 100, 105, 110, 115#

Bandbell Strict Press (3:1:1:1)
3 sets x 5 reps @ 26s+18s

8 Incline Dumbbell Bench Press (2:0:X:0) (40s)
12 Ring Push Ups
16 Ring Rows w/ Feet Elevated (12")
4 sets


Conditioning
500 m Row
15 KBS (70#)
9 S2OH (115#)
15 GHD Sit Ups
9 HSPU
15 GHD Hip Extensions
48 Double Unders
Rest 3 min
3 rounds