Bench Press for load:
#1: 10 reps @ 60%
#2: 8 reps @ 65%
#3: 6 reps @ 70%
#4: 6 reps @ 75%
#5: 6 reps @ 80%
THEN SUPER SET
DB BICEP CURLS 3X12 (12 EACH ARM)
TRICEP KICK BACKS OR BEHIND THE KNECK EXT 3X12
Conditioning: OPEN 23:3
5 wall walks
50 double-unders/100 Singles
15 snatches (weight 1) (95/65) (75/55) (45/35)
5 wall walks
50 double-unders-100 Singles
(weight 2) (135/95) (125/85) (115/75)
20 handstand push-ups /Kneel and Press
50 double-unders- 100 Singles
9 snatches (weight 3)(185/125) (135/95) (125/85)
20 handstand push-ups/ Kneel and Press
50 double-unders - 100 Singles
6 snatches (weight 4) (225/155)(185/125) (135/95)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
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