December 12, 2019

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DB Power Snatch ladder, Pick 4 weights that progressively go up in weight EX (70, 80, 90, 100). Do 1 rep Every 15s. Ex: Right Arm @ (:0, :15, :30, :45) Left Arm (1:00, 1:15, 1:30, 1:45) Done @2, Rest 1 min after both arms. Start next round at 3:00. Go through the ladder 5 times with each arm.

E4MOM. 4x4 Box Squat 4s Negative super set with 10 lateral hurdle hops back and forth and 12 DB OHP each arm.