FLOOTER - POOTER

Weightlifting

A. Snatch Grip Pull-Ups - 3x3

B. Tall High Pull + Tall Muscle Snatch - 3x5 - light and snappy

C. High Hang Power Clean 3x5 - light and snappy

D. Snatch Grip Rows - 3x8 

E. Barbell Curls - 12RM (five working sets) 


Powerlifting

A. Wide Grip Pull-Ups - 3x8

B. Supinated Ring Rows - 3x8

C. DB Pull-Over - 3x12 

D. D-Ball Shouldering - 1 minute on, 1 minute off x 5 rounds

E. Barbell Curls - 12RM (five working sets) 
 


Accessory/Conditioning

Reverse Tabata x 16 rounds (assault bike)