Monday - December 1, 2014

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

50kg

B. Back SqT 3x3@90% of 3RM (245lbs)

100kg(220lbs)

C.

20 Power Cleans (155/108)

10 Bar Facing Burpees

15 SqT Cleans (205/133-143)

15 Bar Facing Burpees

10 Deadlifts (295/193)

20 Bar Facing Burpees

TIME: 8:26

D. DB SA Row 7 reps x 4 sets each arm

Set 1: 40lbs

Set 2-4: 45lbs

E. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat (118kg/260lbs)

35kg