Monday 7.25.16

A1) Dumbbell Strict Press

3×9-12 @ 30X2, rest 90s

A2) Front Rack Reverse Lunges

3×12-16, controlled, rest 90s

B1) Pendlay Row

3×4-8 @ 20X2, rest 60s

B2) Side Plank

3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off

Every 2 Minutes for 12 minutes 

3 Snatch Lift Offs to above the knee

D) Snatch Off Blocks

Every 2 minutes for 12 minutes 

1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps 

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