Fitness and Performance
4 sets:
Supine wide grip BB Row (in rack) x 6-8 (2112)
Bent over DB Reverse fly’s x 12’s
Band face pulls x 8-10
Rest 90 seconds
5 minutes Row
1 minute Rest
4 minutes Deep Squat hold
1 minute Rest
3 minutes Burpees
1 minute Rest
2 minutes DB Push press
1 minute Rest
1 minute DU
Sport
5 sets of complex:
Power Snatch + Full Snatch @70%
5 minutes Build up to heavy Snatch
1 minute Rest
4 minutes CTB pull ups
1 minute Rest
3 minutes Burpees over bar
1 minute Rest
2 minutes T2B
1 minute Rest
1 minute Thrusters 95/65
