Thursday, March 16th

Performance and Competition 

A) 3 sets of:
Dumbbell/Kettlebell Front Squat x 8-12 reps
rest 30 seconds 
Bear Crawl x 30 meters
rest 60 seconds 

B) 3 sets of:
Dumbbell Bench Press x 8-12 reps
rest 30 seconds 
Bent Over Barbell Row x 10-15 reps
rest 60 seconds 

C) 5 sets of:
Behind The Neck Snatch Grip Push Press
Set 1:10 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 4 reps
Set 5: 2 reps
Rest 90 seconds between sets
Open with 35-40% of Snatch 1RM set one & build gradually 5% each round; Pause momentarily overhead to own the positioning

D) For Time
1 Mile Run  (4 laps)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531