Monday:
drom warm up
1. muscle snatch: work up to 80% of best ms and do 3 reps.
2. 2 pos snatch: work up to 75%x2x5 sets. work speed and turnover.
rest 10 minutes
3. snatch halting deadlifts: work good position, hold 4" from ground 3 sec. work up to 80% of snatch and do 3 x 3 reps.
4. sn pp+ohs: 1+3, working up to 80% and doing 3 sets.
5. v-up sit ups x 10 + cock roaches x 10 x 3 sets
6. kb or db swings x 15 x 3 sets.
stretch, pool or cold shower.
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