SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

Clean and Jerk 1-1-1-1-1-1-1 reps

 The Snatch Grip Deadlift    "Conventional deadlifting is known for developing a muscular back more than it is for developing muscular legs. This is because, all things considered, the lift doesn't require a lot of range of motion in the hips and knees.

Even though you're not lifting as much weight when you use the snatch grip, it's more of a leg exercise because of the starting position depth. Your hamstrings and glutes gets stretched considerably more, and this is what packs on the size."—Anthony Mychal for TNation.com

Weighted Rope Curl Ups     ''I feel this lift is best used as a finisher for the Biceps. What I look for in a Finisher is something that just outright blows the Biceps up, pumping it full of Blood. I do the rest of my larger movements influencing the biceps (Chin-ups, Barbell Curls, etc) first and then use isolation movements like this to bring massive amounts of blood and expansion in. In addition, the pump and increased blood flow helps to fend off and recover from inflammation in the elbows and forearms (tendonitis, epicondylitis, etc).''—-Jedd Johnson, Diesel Crew