Max rounds in 3 minutes of
3 Pwr snatch 115/85/95/65
4 OHS
5 C2B
rest 1 minute
5 cycles
Warm Up -Airdyne 12 calories, 12 Wall balls, 12 push ups three times
Part A: Squats - 4X3 at 82.% and 1X3 at 85%, 1 X AMRAP at 70%
Part B: Bench - 6X3 at 82.5%
Part C: Hypertrophy work
- DB seated shoulder press 4X10
- DB chest flies 3X8
- Weighted pull ups - 3 sets aim for 10-12 reps
- Straight legged deadlifts - .4 sets of 10 at 40%
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