Friday, February 8, 2019

Warm-up:
 
  • 3×5 Snatch Balance
  • 3×5 Snatch Press+OHS
  • 3×5 Snatch Grip DL
  • 3×5 Muscle Snatch
  • Ramp-up
 
 
Skill/Strength:
Snatch 5×2 @ HAP
 
 
 
MetCon:
Rower Research
 
2 min. Row #1
3 min rest
2 min. Row #3
3 min rest
2 min. Row #5-6
3 min rest
2 min. Row #8
3 min rest
2 min. Row #10
 
 
 
Powerlifting:
Max Effort Upper Body
 
  • Floor Press – 1 RM
  • B-O Barbell Row – 4 x 8
  • DB Curl – 3 x 8
  • DB Extension – 4 x 12
  • Woodchop – 4 x 15
  • Banded Pulldown – 100 ea.
  • Banded Facepull – 100 ea.