Monday 10.04.2017

Scaled) 21-15-9

Power Snatch

Wall Balls

Calorie Row

Rx) 27-21-15-9

Power Snatch 75/55

Wall Balls

Calorie Row

Comp) 1) Squat Waves: (use 1RM Back Squat for %)

Back Squat: 6 at 63%

4 at 68%

2 at 73%

6 at 68%

4 at 73%

2 at 78%

6 at 73%

4 at 78%

2 at 83%

Front Squats: 10 reps at 55%

2) 3 Rounds (not for time)

10 DB Bench Press

:30 max Double Unders

15 Deadlifts 205/105

:30 max Double Unders

20 DB Bent Over Rows (10/side)

3) 3 Rounds (not for time)

35 Band Pull Aparts

:15 L-Sit (hang from pull-up bar)