3x3 hang snatch
3x3 snatch grip high pull (pull weight to your face)
heavy log clean single
10 rounds of 20 yard prowler pushes, rest 30 seconds between efforts
guns series- day 14
DB hammer curls
set 1: warm-up
set 2: 6x weight that you could do for a set of 10
sets 3-6: 3x strict reps hold top, slow eccentric
sets 7-9: 3x loose reps-slight cheat, 10-20% heavier than previous sets
set 10: use 50% of strict weight for as many reps as possible
work the stack tricep rope extensions-work till you can't hit 10, then work back down to below where you started
ab wheel/rock 360- around 40 reps
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