9/01

9/01

  • 9th Jan 2013
  • Scott

GROUP A
A. Squat Snatch; 1 rep; x7, rest 1:30 min
B. Snatch Balance; 2 reps; x5, rest 90 sec
C1. Deadlift @ 32×1; 6-8 reps; x5, rest 30 sec
C2. HSPU @ 30×1; AMRAP; x5, rest 30 sec
C3. Supinated Chin @ 20×0; AMRAP; x5, rest 2 min

GROUP B
A. Deadlift @ 53×1; 4-5 reps; x5, rest 2 min
B. Hang Power Snatch (knee); 1 EMOM – 10 min
C1. DB Split Squat @ 30×0; 8-12 reps; x3, rest 30 sec (no rest between legs)
C2. Standing DB Press @ 22×1; 8-12 reps; x3, rest 30 sec
C3. Supinated Ring Row @ 30×1; 8-12 reps; x3, rest 2 min