Monday, April 15, 2019-Week Nine- Day One

3 Sets:

Single Arm KB Deadlift x 14 (7/7)

Single Arm DB Rotational Muscle Clean (5/5) (DB starts on outside of left foot, right arm reaches down and muscle cleans to right shoulder)

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)


Back Squat @ Tempo: 5×3 (3 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (3+2+1)x 3, (2+1+1) x3

Snatch + Clean + Jerk+ Snatch: (1+1+1+1) x 4 working sets. 

Snatch: 3 singles.

3 sets: 

Weighted Pull Up + Knee Up x 10 (1+1 for ten reps)

Banded Push Ups x 10 

Weighted Ab Mat Sit ups x 20

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