Tuesday May 6, 2014

Oly (pick one)
1) Power Snatch: work to a 3rm, then 1X3@95%, 1X3@90%
2) Power Clean: work to a 3rm, then 1X3@95%, 1X3@90%

Strength
1) Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1X3@90%
2) 3X3 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height
3) Deadlift: work to a 3rm, 1X3@95%, 1X3@90%
4) Deadlift 2x16

Accessory
1) Bent Over Rows: work to a 5rm (squeeze back on pull), 1×5@95%, 1×5@90%
2) 3x (5 weighted pullups + ME wide grip pull ups)