Snatch/Curls and Bent Row, DB snatches-GHDs-Rope Climbs

Friday

Get Those Biceps!

Option A: 5x1 Squat Snatch+1 Hang Squat Snatch Climbing

Option B: Super Set: 8 Bicep Curls and 8 Bent Over Row (same weight)

4 RFT:

15 DB Snatches 35/55

25 GHDs/V-ups

5 Rope Climbs

Extra Credit: Shoulder Strengthening Exercises