A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 3 reps
Build over the course of the four sets.
B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%
C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 2 reps
*Sets 1-2 @ 70%
*Sets 3-5 @ 75%
D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps
*Sets 1-3 @ 65-70%
*Sets 4-5 @ 70-75%
E.
Every minute, on the minute, for 4 minutes (4 sets):
Pull-Ups x 5-8 reps
(Use your bodyweight)
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Every 2 minutes, for 8 minutes (4 sets): Snatch Press from Receiving x 3 reps 55/65/70/75(PR!!!) Build over the course of the four sets. B. Every 90 seconds, for 12 minutes (8 sets): Snatch + Overhead Squat *Sets 1-4 = 1 rep @ 65-70% (85-95) *Sets 5-8 = 1 rep @ 70-75% (95-105) C. Every 2 minutes, for 10 minutes (5 sets): Power Clean x 2 reps *Sets 1-2 @ 70% (130lbs) *Sets 3-5 @ 75% (140lbs) D. Every 2 minutes, for 10 minutes (5 sets): Front Squat x 3 reps *Sets 1-3 @ 65-70% (145-155) *Sets 4-5 @ 70-75%… Read more »
A.
Snatch Press from receiving x 3 x 4 – 95, 100, 105, 110#
B.
Snatch + Overhead Squat x 1 x 8
1-2 – 155# / 3 – 160# / 4-5 – 165# / 6 – 170# / 7-8 – 175#
C.
Power Clean x 2 x 5
1-2 – 210# / 3-5 – 225#
D.
Front Squat x 3 x 5
250, 260, 270, 280, 290#
E.
Pull-Ups x 5-8 x 4 – 8,8,8,8