|AFTER TODAY\'S WORKOUT!! YAHOO|
1. fs: heavy single no more than 10 reps
2. snatch: heavy single
3. cln and jerk: heavy single
4. 1 and 1/4 front squats: heavy single no more than 5 reps.
Warm Up: Myofascial release, then range of motion drills and mobility work. Next, run 2-3 miles at a moderate pace.
1) Work up to a max for the day power snatch, then back it down to 70% and perform 3 reps every minute on the minute for 10 minutes.
Work Capacity: Complete 3 rounds of:
10x deadlift (275#/225#)
15x lateral barbell burpees
20x toes to bar
*Cash out = 2x400m sprints. Rest as needed between sprints.