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)
At the 10:00 mark:
Barbell Warm-Up
With an empty barbell, complete the following:
Snatch Grip RDL x 3 reps
Snatch Pull x 3 reps
Muscle Snatch x 3 reps
OHS x 3 reps
Snatch Balance x 3 reps
Snatch Drops x 3 reps
Snatch x 3 reps
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Snatch + Snatch x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-10 @ 80% of 1-RM Snatch
B.
Three sets of:
Single Leg Romanian Deadlift x 6 reps @ 3011
Rest 45 seconds each leg; 90 seconds after the set
C.
Every minute, on the minute, for 24 minutes, complete:
Interval 1 – Assault Bike x 15/10 calories
Interval 2 – Burpees onto a 45 lbs plate x 10 reps
Interval 3 -Double-Unders x 20 reps + Rope Climb x 1 ascents (To make this more challenging, substitute legless rope climb)