Monday 12-14-15

Establish a 3rm Bench Press (10 min cap)

Then...

3 Rounds
10 Right Arm DB Power Snatches (55#/35#)
10 Right Arm DB Overhead Squats
10 L- Pull ups
10 Left Arm DB Power Snatches
10 Left Arm DB Overhead Squats

Tom & Kenny

Gymnastics

3 Sets

5 Handstand shoulder shifts

5 arm raise with 5 shrugs 

5 dragon flies with 5 second decent