1. pause back squats (1001, 1002, GO!! : 78%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.
Warm Up: Myofascial release and mobility work, then 10 minutes on the air-dyne, rower or running. Next, work up to a heavy front squat.
1) Snatch - Work up to 90%x1x3-5 sets, then take it up from there.
2) Clean and jerk - Work up to a max for the day, then flush out at 75%x2x2sets.
3) Front squat - Work up to a 3 rep max for the day.
Work Capacity: Complete 10 rounds of the following...
5x WTD pull ups (AHAP)
1x30m prowler push (HEAVY)
60 seconds rest.
Core: 3 rounds - 20x WTD sit ups, 5x good mornings (Heavy and increase weight each round)