Fitness and Performance
Back Squats
3 sets of 5 @70%
4 sets:
1 a) Bent over barbell rows 10-12 reps (21×2)
1 b) straight arm band pull downs x 8-10 reps (4010)
3 sets:
2 a) Elbows out ring rows x 8-10 (3011)
2 b) 90/90 band external rotations x 8-10 (4020)
Sport
EMOM x 10
3 T&G Snatch
Start @60% add # each min until technical failure then work back down
For time:
5-4-3-2-1
MU
Snatch 135/85
Review Dec. 30.2014
