training Thursday 4 NOV

Just do work.

A1. SA DB row x 20, 20, 20, 20; rest 0

A2. Lat pull down 20, 20, 20, 20; rest 0

A3. DB shrugs, 20, 20, 20 ,20; rest :90

B1. Segmented cable row x 20, 20, 20; rest 0

B2. Sup lat pull-downs x 20, 20, 20; rest 0

B3. Chins x5 x 3; rest 2

C1. Clean DL x 5, 5, 5, 5; rest 0

C2. Clean row/sweep to the hip past knees x 5, 5, 5, 5

C3. Shrugs x 20, 20, 20, 20

+

Atl emom for 12 minutes

:10 sec AB @90% effort

5 power cleans at 185

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