15 Dec 2016

Warmup:  Upper body lift prep and shoulder prep, squat therapy, t spine mobility

REVIEW:  Snatch or OHS

LIFT:
2 @ 70%
2 @ 80%
2 @ 85%
2 @ 90%

1:30 rest btwn rounds

L.A.T. :  Target 45 reps, 8-10 Rep Range, 45 sec rest

WORK:   ROWING HELEN
Row 400m
21 KBS (american) 55/35
12 Pull Ups

Rx2:
400 m row
21 KBS 55/35 Russian style
12 Jumping pull ups (off plate)

Rx3:
400m Row
21 KBS russian style, any weight
12 Ring Rows