Saturday, June 25th 2016

Fitness:

Every 90 seconds, for 30 minutes (5 sets of each station):

Station 1 – Rear-Foot Elevated Split Squat with DBs x 6 reps p/leg

Station 2 – DB Z-Press x 10-12 reps

Station 3 – Supine Ring Row x 10-12 reps

Station 4 – Reverse Snow Angels x 15-20 reps (slow and controlled)

Then:

10-9-8-7-6-5-4-3-2-1

KB Snatch (p/arm)

:30 FLR on Rings between rungs

 

Weightlifting:

Snatch – Build to Heavy Single

Hang Clean + Jerk – 70% of Clean 1RM x (3 + 1) x 4

Strict Pull-Ups x 50

Superset – 4 Sets

A1: DB Z-Press x 10-12 Reps x 4

A2: 1-Arm Dumbbell Row – 8-10 Reps

Fat-Grip Zottman Curl –5 sets of  8-10 Reps @ 4111