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:
PVC Pipe Pass Thrus in squat x 10 reps
A.
Two sets of:
45/33 lbs Bar Tall Snatch x 3 reps
B.
Six sets of:
2 Snatch Pulls + 1 Hang Snatch + 1 Snatch @ 70-75%
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
C.
For time:
20 Thrusters 115/73
30 Chest-to-Bar Pull-Ups
40 Calorie Row
D.
Three sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest 20 seconds
Bent Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed