4-30-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1", knee, hip, finish) + snatch pull – (1+1) x 4 sets
Snatch – 70% x 3 x 5
Snatch push press + OHS – 5 x 3+1

Add weight to the segment pull + pull and the snatch push press + OHS from last week. You should be able to go significantly heavier on the pulls with only one rep of each per set.

STRENGTH

DEADLIFT, 1 REP MAX

CONDITIONING

Complete 3 rounds for time:
10 Hang Power Clean, 135/85
15 Burpee