I Need A Snowblower

Snatch Practice

1)
12 Incline Bench @ 135# + 5 KB Push-ups + 8 Decline Bench @ 185#
10 Incline Bench @ 155# + 5 KB Push-ups + 6 Decline Bench @ 205#
8 Incline Bench @ 185# + 5 KB Pus-ups + 4 Decline Bench @ 225#
6 Incline Bench @ 195# + 5 KB Push-ups + 4 Decline Bench @ 225#

2)
Flat DB Bench
12@50%, (65#)
10@60%, (75#)
8@70%, (90#)
6@80%, (100#)
4@90%, (100#)

3)
21-15-9
Bench Cable Flys (50#)+
Single Leg BB Deadlift (85#) +
Dips

4)
Flat Bench Strip Set
60# on each side
8-10 reps at each weight
remove 20# each set


WOD) (Met Con)
Stairmaster @ 100 level
1 minute work - 1 minute rest
1 minute work - 50 second rest
1 minute work - 40 second rest
1 minute work - 30 second rest
1 minute work - 20 second rest
1 minute work - 10 second rest
1 minute work - 20 second rest
1 minute work - 30 second rest
1 minute work - 40 second rest
1 minute work - 50 second rest
1 minute work