1)Snatch practice:
Barbell: 75x3-3-3/ 1 arm DB snatch: 40lbs x5-5
2)1 arm DB row:
50x6/60x6/60x6/50x15(Kroc rows)
3)Neutral grip pullups:
7-7-5-5+2
4)Cable Face Pulls:
4 sets of 10
5a)DB standing alternating hammer curl:
25x10-8-8
5b)Ab wheel rollouts:
3 sets of 12
Finisher:
Burpee pullups:
6-5-4-3-2-1-2-3-4-5-6 (reps)
On reps 6-1 I did 15 mountain climbers on each leg between sets of burpee pullups, then on reps 2-6, I did 20 seconds of jump rope between sets of burpee pullups. Took about 10 minutes to complete. It was tough, but kind of fun!!
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