Preparation: Warm-up of your choice…(note movements used and time in your comments)

Focus : Squat Ladder to 150# Then max reps at 150#:
Deadlift (Snatch Grip): 130#x8– 150#x7 – 170#x5.
Push Press: 50 reps for time at 80#.
Pull-ups: 3 Rounds of 6 Arm Scissors, 2 pull-us.  Rest 60 seconds. Then perform 8-7-6-6-5 pull-ups.

Finish: Row: set the damper on a C2 rower at 4-5. Then perform 3 rounds of 18 hard pulls followed by 1 minute of A. Plank B. Dead Bug C. Hollow Rock. (Record meters rowed in round 1 and 3)

1 comment
  1. stellaguinness said:

    Completed five squats at 150 pounds.
    Difficulty with the snatch grip dad left when we got to 170 pounds. Had to release at the top for each one.
    Push press at 80 pounds 50 reps took nine minutes and 55 seconds.
    Pull ups: eight, six, seven, six, five.
    Finished one round of planks, hollow rocks, and dead bugs. Could not get to a roller as the class was in front of them, and we ran out of time.


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