07-09-14

A. Weighted negative only pull ups. 1-2 reps. Go heavy but take 15 seconds to get from chin over bar to complete dead hang. 3 min rest. x5 (20#)

 

B. Power Snatch x 1 / Power Snatch Below Knee x 1 / Power Snatch mid thigh x 1.  Moderate~heavy... just nothing sloppy.  rest as needed. x5 (75, 80, 80, 85, 85)

 

C1. Dumbbell Push Jerk. 6-8. 60s rest.  (35, 35, 35, 40x5, 35)

C2. Power Clean. Build to a heavy single in 5 attempts max. 60s rest (105, 115, 125, 135, 145)

x5