Basic but Brutal

A) Seated Behind the neck shoulder press 4-6 x 5 - rest 2mins 

Warm up 10x45lbs and 6@95

 

Rd 1 - 115 (6 reps)

Rd 2 - 125 (6 reps)  

Rd 1 - 125 (6 reps)

Rd 2 - 125 (6 reps)

Rd 1 - 115 (4 reps)

Rd 2 - 125 (5 reps)

 

B)Squat Snatch w 2 sec pause above the knee - 6x3  (moderately heavy) rest 10sec

Did 6X3 at 95lbs and then did 6X3 @105lbs. Probably should have gone heavier. 

 

C1) Strict Pullups 1 sec hold at top + bottom x6 - rest 20sec

C2) strict dips with 2 sec pause at the bottom AMRAP x 6 - rest 3min

Rd 1 - 10 & 9

Rd 2 - 8 & 8

Rd 3 - 6 &7

Rd 4 - 5 & 6

Rd 5 - 4 & 7

Rd 6 - 6 & 6

 

D) DB ext rot 8-10 x 3 - 1min rest bwt arms