Friday 9/8/17

Weightlifting
Pause Jerk + Jerk
5 sets x 1+1 reps @ 110, 111, 112, 113, 114


Accessories
Snatch High Pull + Muscle Snatch + Hang Power Snatch + Power Snatch
8 sets x 1 + 1 + 1 + 1 reps @ 80, 85, 90, 95, 100, 105, 110, 115#

Bamboo Bar Behind the Neck Press (3:1:1:1)
4 sets x 5 reps @ 35#s w/ red bands

10 Incline Dumbbell Bench Press (2:0:X:0)
10 Clapping Push Ups
8 Renegade Rows (40#s)
4 rounds


Conditioning
400 m Run
18 GHD Sit Ups
15 Deadlifts (185#)
12 S2OH (115#)
9 GHD Hip Extensions (30# DB in chest)
36 Double Unders
Rest 3 min
3 rounds

5:30, 5:15, 5:00