Training 8/13

Women

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. WTD Ring Dips
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down

Men

Warm up B

A. Hip Snatch + Hang Snatch 6×1+1@Technical Weight w/ 90 sec rest

B. Rack Deadlift
C1. CG Bench
C2. CS Bat Wings 5 sec ISO
15  min of 2-4 Reps@85-95% w/ 2-3 min rest

D. 10-15 min Aerobic Cool Down