4X10-12 3011 same movement as 1 arm rows use both arms same time
C1
STRAIGHT BAR PULL DOWNS
4X12 3011 shoulder width double over hand grip
3 rounds of:
2 db thrusters 45/30lbs
4 db snatch /arm 45/30lbs
6 db hang squat cleans 45/30lbs
8 db shoulder to overhead 45/30lbs
10 db manmakers 25/15lbs
for time