Snatch Balance 8×2 - rest as needed
- work to a heavy set

Hang P. Snatch
4 x 4 - rest 2 min
- work to max load
4 x 2 - rest 90 sec
- with 100% 4RM from previous

- Choose your weakest movement of the follwoing three and focus on it for the next couple of weeks - we will go over proper numbers and percenatages you should be capable of during class time to ensure the proper movement is chosen.
DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 3011 tempo (L/R)
- rest 30 sec

Dips 4 x 6 - rest 2 min - 30X1 tempo

5 HSPU
10 35/45# BB Back Lunges
15 pull-ups
20 16/24kg KBS
3 rounds for time

Sumo Deadlift
85% x 5
90% x 3
95% x 2
- rest 2 min
100% x 1
90-92% x 3
100-103% x 1
90-92% x 3
- rest 3 min

20 18/20″ box jump
25 sit-ups
4 rounds for time

50 Monster makers for time @ 9.5% 1RM BS

We just completed half this workout on Wednesday and now it is back again.

To get a preview of the movement refer to two days ago (scroll down) and check out the video of Stoughton ripping out some Monster Makers.

Lets have some fun tomorrow.

DB Press 4×4 - 32X1
rest 90 sec between sets
build to a max effort

DB Press 1×10 – 32X1
rest 2 min
choose a weight that will allow you to complete all 10 reps unbroken

DB Press 1×20 - no tempo
rest 2 min
chose a weight that allows you to complete all 20 reps unbroken

DB Push press - no tempo
1 x reps @ 100% 4RM DB Press

Row 500m for time

DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 3011 tempo (L/R)
- rest 30 sec

The man makers from yesterday have a new name - check it out below.