Upper Strength (Group Training)

Training: 

a1. Push press: 4-6 reps X 5; rest 120 seconds
a2. Single arm pendlay row: 8-12 reps X 5; rest 120 seconds
b. Hang snatch high pull: 12,10,8; rest 60-90 seconds
c. DB external rotation @ 3010: 10,10,10; rest 90 seconds

Notes:

HSHP: take these from mid thigh, make sure bar doesn't curve out; think load ordering and hips before arms, and get the bar traveling to your sternum or higher