6-13-12

A. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 3 minutes
(get heavy, straps are ok if you would like to use them. Start your work sets at 165 lbs or higher)

B. Three sets, not for time, of:

GHD Sit-Ups x 25 reps
Dumbbell External Rotations x 8-10 reps each arm @ 2010 (15 lb DB)

Results:

A.

1. 165 x 3

2. 175 x 3
3. 185 x 3
4. 195 x 3
5. 205 x f
6. 205 x f

B.

completed

Notes:

195 x 3 felt great. it was great to complete that but it tired me out for my set at 205.