A) STRENGTH
1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.
B) CONDITIONING
With a partner,
AMRAP 17:
21 Air Squats
15 Calories on Rower (12 Calories)
9 DB Hang Power Snatch (50, 35) (9 Reps each side)
*One athlete completes a full round at a time.
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)
C) EXTRA CREDIT
Rear delt fly: 3 x 15. Rest 60s.
Barbell club meets at 6:30
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