A. Coach will warm you up accordinglyB1. SA KB Complex:
3 Snatch
3 Windmill
3 Sotts Press (lower and raise with KB in the FR position)
B2. Pronated Pullup Grip Holds – 10 sec hold with chin over vertical plane + 5 sec Lower Down (add wt. if you need to increase intensity)
B3. SA OH Carry – 20m/arm
7 min AMR:
10 SA DB PP (10R & 10L) – 50#+/25#+
10 Pullups