Friday 3/8/19

Weightlifting
Snatch
1 rep @ 90 kg

Clean & Jerk
1 rep @ 110 kg


Accessories
Strict Pull Up
 4 sets x 8 reps

Ring Dip
4 sets x 8 reps

Step Back Lunge
4 sets x 10 reps each leg @ 135#

Banded Box Step Up
3 sets x 30 reps each side @ 20" w/ green band

Dumbbell Bench Press (3:1:1:1)
4 sets x 8 reps @ 45#s


Conditioning
Min 1: 150 m Row
Min 2: 10 Dumbbell Push Press (30#s)
Min 3: 8 Strict Pull Ups
4 rounds