Strength:
Triple set (3x10)
Tricep Extensions
Rear Delt Flys
DB Rows
Bench PRess (95%)
1x5 @ 70%
1x5 @ 80%
1x3 @ 85 %
1x2 @ 90%
1x1 @ 100%
Press: (95%)
1x5 65%
1x5 @ 75%
1x5 @ 80
1x5 @ 85
Conditioning:
10min AMRAP
2/20 4/30 6/40 8/60 10/70.......
Hang Power Snatch (135/95) (115/75) (95/65)
Dubs
**So you will do 2 Hang Power Snatches and 20 dubs, moving up the ladder by 2'son Snatches and 10's on DUBS