01142020

Warm up:

4 rounds

4 strict chin-ups

12 push-ups w shoulder taps

48 double unders

Then A-T-Y-T crossover symmetry protocol

A. 4 sets(rest 3 minutes between sets)

12-9-6

Ghd sit up

Right Arm KB snatch 70/53

Left arm KB snatch

B. Class

C. Build to a heavy double tempo sumo deadlift

Tempo is a 2 sec negative.

Monday, January 13th, 2020 at 9:35 pm / Competitive