Friday 9/15/17

Weightlifting
Freeze Clean + Clean
5 sets x 1 +1 reps @ 100, 102, 104, 106, 108 kg


Accessories
Muscle Snatch + Power Snatch
8 sets x 2 + 2 reps @ 75, 85, 95, 100, 105, 110, 115, 120#

Push Press (2:1:X:2)
2 sets x 5 reps @ 95, 115#
2 sets x 4 reps @ 135, 155#

10 Dumbbell Bench Press (40s)
10 Seated Sled Drag Face Pull (2x45#)
10 Chainsaw Row each arm (50#)
4 sets


Conditioning
25 cal Row
20 Deadlift (135#)
15 Ring Push Ups
50 Double Unders
Rest 2:30
3 rounds