Volume day so make sure to be steady and deliberate about your set ups and break ups for all three movements…



100 Alt. DB Snatches (35/50#)
75/100 Ring Rows
100 Wall Ball (14/20#)
(24:00 cap)

8:00 caps per section and try to keep sets of 5 or 10 the whole time and vary your rest periods between sets based on how well the prior one felt…


Scale reps down to 90s or 80s as needed!



Weighted Supermans x 10 reps

:30-1:00 Active Bar Hang

Double DB Standing Tricep Extensions x10

* 2 sets (Roll and stretch between sets)

Justin VanBeek

Written by: Justin VanBeek

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