AM
45:00 AirDyne @ Z1
PM
A. 1 squat snatch + 1 hang squat snatch, 6 x 1 start light & adding each set; begin every 2:00
B. Back squat, 2-2-2-2, 20X1; 2:30 rest
C1. DB bench press, 3 x 4-5, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 7-9, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 10; 2:00 rest
B. Back squat, 2-2-2-2, 20X1; 2:30 rest
C1. DB bench press, 3 x 4-5, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 7-9, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 10; 2:00 rest
+
3 sets:
:21 AirDyne or row @ 99%
3:39 rest
AM
complete
PM
A. 105-115-125-135-140(Fail on the HS)-140
B. 205-215-220-225
C1. 40-45-50
C2. 40-45-50
C3. complete
+
complete
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