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)
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:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches @ 73-75%
(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:
Assault Bike x 30/20 calories
and then…
Three rounds for time of:
12 Chest-to-Bar Pull-Ups
12 Wall Ball Shots
and then…
Assault Bike x 30/20 calories