Wednesday, May 16th, 2018

1. Snatch High Pull + Snatch+ Snatch Balance+ Snatch (1+1+1+1) x 3 working sets.

2. Tempo Back Squats: 4×5 @ 3 second descent, 3 second pause in bottom.

In between box squat sets:

Weighted Strict Pull Ups  x 5-10

3. 3 sets:

Bent over supinated grip barbell row x 10

rest 30 sec

Weighted Push Ups x 5-10

rest 30 sec

Banded Scap Pull Apart x 20

4. 3 sets of:

Sled Push x 50’ or Air Assault Sprint x 30 seconds

rest 1 min

Sled Pull or Row Sprint x 45 seconds

rest 2 min