STRENGTH

1a) Single Arm DB Bench Press – neutral grip: 4 x 6-8 ea. Rest 30s.
1b) 1-Arm KB Rows – neutral grip: 4 x 8-10 ea. Rest 30s.

CONDITIONING

AMRAP 17:
21 Air Squats
200 m run
9 Hang Power Snatch (95,65)
*One athlete completes a full round at a time.

EXTRA CREDIT

Prone rear lateral raises: 3 x 15. Rest 60s.