1. Warm-up
3 Steady Rounds:
10 Scap pull
10 Single Arm DB Sotts Press
(Switch arms each round.)
200m Run
2. Strength
Pause Overhead Squat
5 x 1 @90%+
3. OLY
Snatch
6×3 @ 75-80%
4. Met-Con
3 Rounds:
15/10 Body Weight Bench Press
Run 200m
15/10 Strict Pull Ups
Run 200m
——–Optional——–
5. Bitch Work
10 Rounds:
Row 200/150m
Rest :60
6. Accessory
Strict Ring Dips
10×7
Rest as needed.
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