2017NOV18 (CON D3A.W2.C1)

Snatch Pull:
40 x (3)2
60 x 3
90 x 3 (3:3:153)
97.5 x 3 (3:6:156)
105 x 3 (3:9:159)
110 x 3 (3:12:162)
115 x 3 (3:15:165)
120 x 3 (3:18:168)

120kg x 3 Snatch Pull

Clean Pull:
105 x 3 (3:21:171)
115 x 3 (3:24:174)
125 x 3 (3:27:177)
135 x 3 (3:30:180)
140 x 3 (3:33:183)
145 x 3 (3:36:186)

145kg x 3 Clean Pull

Bird Dog:
bw x 10 L/R (Level 1)
bw x 10 L/R (Level 2)
bw x 10 L/R (Level 3)

Pull Up:
bw x 3/3/3/3/3/3/3 (Total 21)

Standing Band Lat Sweep:
Orange x (10)6

* Notes:

- A little sluggish this morning but I got it done.  The snatch pull jump from 60kg to 90kg -- let's not do that again.