Friday
Supplemental Strength
4 x 8 Seated Behind the Neck Snatch Press
4 x 8 Flat Bench Dumbell
4 x 8 Incline Bench Dumbell
4 x 8 Incline Bench
4 x 8 Dumbell Shoulder Press
4 x 8 Weighted or Strict Dips
Weighted or Strict Pull Ups
7 x 10
GHD Sit Ups
7 x 15
Every 3:30 Minutes
Workout of The Day
10 Power Cleans, 135/95
2 Bar Muscle ups
8 Power Cleans, 155/105
4 Bar Muscle ups
6 Power Cleans, 185/135
6 Bar Muscle ups
4 Power Cleans, 205/145
8 Bar Muscle ups
2 Power Cleans, 225/155
10 Bar Muscle ups
Supplemental Endurance
USD Loop Not for Time
