WARM UP
With one DB complete:
6 goblet squats + 3R high pulls + 3R strict press + left side – 4x
Then,
Stretch
Then,
Front squats – 2×10 (build)
ADVANCED
STRENGTH
Front squats – 10, 8, 6, 4 (build)
**complete 10 banded pull aparts after each set (:03sec negative)**
INTERMEDIATE
STRENGTH
Front squats – 10, 8, 6, 4 (build)
**complete 10 banded pull aparts after each set (:03sec negative)**
BEGINNER
STRENGTH
Front squats – 10, 8, 6, 4 (build)
**complete 10 banded pull aparts after each set (:03sec negative)**
ADVANCED
WORKOUT
10R hang DB snatch 45/35
10R DB thrusters
**rest :40sec, then**
10L hang DB snatch
10L DB thrusters
**rest :40sec; 4x**
Then,
8R DB push up + row 35/25
**rest :40sec, then**
8L DB push up + row
**rest :40sec; 4x**
INTERMEDIATE
WORKOUT
10R hang DB snatch 30/20
10R DB thrusters
**rest :40sec, then**
10L hang DB snatch
10L DB thrusters
**rest :40sec; 4x**
Then,
8R DB push up + row 15/10
**rest :40sec, then**
8L DB push up + row
**rest :40sec; 4x**
BEGINNER
WORKOUT
10R hang DB snatch 10/8
10R DB thrusters
**rest :40sec, then**
10L hang DB snatch
10L DB thrusters
**rest :40sec; 4x**
Then,
8R DB push ups
**rest :40sec, then**
8L DB push ups
**rest :40sec; 4x**