The Factory Strength and Conditioning – Strength & Conditioning
Bench Press (5×5 @ 65,70,75,80,85%
*10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.)
Front rack step ups (5 Rounds for weight)
Front rack set ups
5×14 (7/7 each leg) increasing if possible
*Goal is to Have as much of a full grip as possible. Lower the weight, spend time mobilizing lats, shoulders and elbows.
Frickin Friday baby! (Time)
For time:
150 Power Snatches (95/65lbs)(43/30kgs)
*Handstand Hold
-into-
150/125 Calorie Ski
*Pull Up Bar Hang
*One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.
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Individual Version:
For time:
75 Power Snatches (95/65lbs)(43/30kgs)
Every 2 Minutes perform 20 second Handstand Hold
-into-
75/65 Calorie Ski
Every 2 minutes perform 20 second Pull Up Bar Hang
