Shoulderz 11.24.2015

ALL: Hang Power Snatch + OHS + Hang Snatch (14:00 to 1RM @ RPE 9)

ALL: Metcon (AMRAP – Reps)
5:00 volume accumulation
floor seated single arm DB/KB strict press
(30X1) tempo; 3 sec eccentric, no pause in bottom, fast as possible up, 1 sec pause at top
*Alternate arms as desired, but stay even. Record load and reps.

ALL: Metcon (AMRAP – Reps)
5 rounds
0:30 max HSPU
0:30 rest
0:30 ball slam
0:30 rest
*sub HSPU as downdog piked HSPU or push-up based on development

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply