June 3rd, 2016
Strength:
Weighted Dip 8x3
Compound sets with 8x10 Overhead Tricep Extensions
Assistance: "Nonfunctional Friday"
3x12 DB Curls
3x15 Upright Rows
3x20 Side Bends
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See AllStrength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round
Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST