09 20 17

P

A. 5 sets of: Hang Snatch + BTK Hang Snatch + Snatch (T&G). Work to H1. Start ~60% 1RM

 

B. BS: 4×2 @ 75%

 

C. AMRAP [8]:

10 T2B

10 Burpees

 

D1*. Bent Over Barbell Row: 5×10

D2*. DB Lateral Raises: 5×8

D3*. 1 arm negative chin: 5 sets of (1-3 reps per arm)

 

F

A. OHS: 4×10. Work to a manageable but heavy set.

 

B. BS: 4×6 @ 70%

 

C. AMRAP [8]:

10 HKR / Straight legged kip swings / ABMSU

7 Burpees

 

Check out our gym LGBTQ Shirt – order yours today!