A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec
2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12
B) Press
12-9-6-3
*Increase weight each set. Try and make your set of 6 as heavy or heavier than last weeks heaviest set of 5.
rest 1 min
Floor Seated Overhead DB Hold x30-45 sec
rest 90 sec
C) AMRAP In 18 Min Of:
3 Hang Power Snatch (Rx 75/55) (Rx+95/65)
6 Overhead Squat (Rx 75/55) (Rx+95/65)
9 Burpees
6 Overhead Squat
3 Hang Power Snatch
rest 1 min (after every completed round)
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