5 weighted pull-ups @ 15 lbs/35 lbs
5 weighted ring dips @ 15 lbs/35 lbs
5 thrusters 105/145 lbs
The tempo for this should be like a workhorse - a steady pace, but not frenzied.
B1. 20 rowing strokes for meters
rest 60 sec.
KB Snatch 10 per arm 35/50 lbs
rest 60 sec.
B2. 8 trap 3 raises @ 2222
rest 60 sec.
3-4 sets
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