3 sets:
A1. Push-up, 7-9 reps. Scale up or down.
rest 1 minute
A2. Batwing Row, 7-9 reps. Pause 2 full seconds at top. Start light.
rest 1 minute
A3. Pull up negatives, 5-7 reps. 4s negative. Use bands if needed.
A3. Pull up negatives, 5-7 reps. 4s negative. Use bands if needed.
+
10 Sets of the following @ 100%:
12 Seconds on Airdyne or 100 meter Row, rest 60 seconds.
CrossFit:
A. Power Snatch 3, 2, 1, 1; rest as needed
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10mins as many reps as possible
75/45# Snatch, 30 reps
135/75# Snatch, 30 reps
165/100# Snatch, 30 reps
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