Tuesday October 26, 2021

3 Sets of:

3 Snatch Grip Push Press

3 Overhead Squats 

Use light-moderate weight. 

(95-115-135)

Then:

3 Sets of:

3 Snatch Grip Deadlifts

Use moderate weight

(135-155-185)

Then:

Every 30-sec for 5-min (10 sets)

1 Squat Snatch, starting @ 135#

(135-145-155-165-175-185-195-205-215-225)

Then:

5 Sets of: 

5 Scap pull-ups

5 Strict pull-ups

5 Kip swings 

5 Pull-ups

5 Chest-to-bar pull-ups

Rest as needed between sets

Then:

Rowing intervals

1x 2000-m @ 2:00/500-m

2x 1000-m @ 1:55/500-m

4x 500-m @ 1:45-1:50/500-m

6x 250-m @ 1:40/500-m

Rest 1:00 after each interval