March 6,2019-Week Three- Day Three

3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

Single Arm Ring Row Hold x 20 reps

*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Muscle Snatch + Vertical Jump with Barbell (3+3) x 3 sets

Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,2,1,1,1

Back Squat + Front Squat (3+3) x 5 sets. 

Bench Press: 5,3,1,5,3,1,10. 

Perform 5 strict pull ups and 20 jack knives in between bench press sets. 

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