Snatch
6x1 @ 175# Power Clean + 3 Thrusters 4x1+3 @ 165# Back Squat 4x5 @ 265 COMPLEX ASuperset for 2 rounds. A -SINGLE-ARM DB ROW 8 reps with each arm per set. B - GLUTE HAM RAISE Resistance optional.
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Muscle Snatch 5x2 @ 55% of Snatch - 110#
Back Squat 1x3 at 80% of Max - 285 Drop Set 1x5 @ 250 Sumo Deadlift 1x3 @ 80% of DL - 315# Drop Sets 2x5 @ 260 Complex - 2x10 A - Yates Row B - Dips - Resistance optional Conditioning
800 Meter Run 6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) Rest then: 21 Calorie Bike 15 C2B 15 Calorie 9 C2B 9 Calorie 3 C2B |
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