Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Shoulder Pass Thrus in bottom of snatch x 10 reps
A.
Two sets of:
45/33 lbs Bar Tall Snatch x 3 reps
Followed by…
Two sets of:
65/45 lbs Bar Tall Snatch x 2 reps
B.
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-70%
Rest 2 minutes
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
C.
For time:
30/20 Calories of Assault Bike
4/3 Rope Climbs (15′)
30 Thrusters
4/3/ Rope Climbs
30/20 Calories of Assault Bike