5-18-15

Fitness:

A. Back Squat (M)4-5, (F) 6-8 x 5 @ 42×1 rest 2-3 min (females rest 90-120 sec)
+
5 sets
10 DB Push Press (choose a weight thats tough) (palms face each other)
10 Calorie Row
rest 1 min b/n each set
+
5 sleds (15-18 sec of work)

+

Wall Stretch and Shoulder moblity work with coach

Competition:

A. Snatch 1 @ 50%, 2 @ 60%, 2 @ 70%, 3 @ 75%, 2 @ 80% (all singles) rest 2-3 min (video all reps)
B. Back Squat 4-6 x 4 @ 42×1 rest 2-3 min
+
13 min @ 80%
12 UB OHS 115/75,
40 UB DU
200m run
**masters 95/65