5-30-14

Fitness:

A. Front Squat 5-7 x 5 @ 31×1 rest 3 min
B. Hang Clean 3-3-3-3-3 rest 3 min (sets of 3) (High Hang or Mid Thigh)
C1. Dip (Wtd) 4-5 x 4 @ 31×1 rest 1-2 min
C2.(F) SA DB Row 10-12 x 4 @ 31×2 rest 20 sec b/n arms; rest 45 sec
C3.(M) Pendlay Row 5-7 x 4 @ 20×2 rest 1 min

Notes for B- Try to finish heavier than you did last week.

Competition:

A.Back Squat 3-4 x 5 @ 21×1 rest 3 min
B.Power Snatch (build to a heavy double)
C.Snatch Pulls 5 x 3 (HAP)
+
15 DU
5 Cleans 165/110
4/8 C2B Pullups
rest 1:30 x 5