July 02, 2014
5 Rounds Rest As Needed Between Rounds
Max Reps Strict Chest To Bar Pull Ups
Speed Bench Press
3 Reps At 60% Plus Red Or Purple Bands. (Attach to a heavy KB on the ground) Lower each rep slowly and smooth. Press as fast and hard as possible on the way up for each rep.
“Snatch Complex 2”
1 Snatch Balance
1 Hang Snatch
1 Overhead Squat
Add 5-15lbs from last time if you are able to stay fast and precise in your reps.