Friday 3.14.14

Warm Up:
- Dynamic mobility drills

Strength Training:
Power Snatch:
- Warm Ups:  45x10, 95x8, 135x6, 175x4, 195x2
- Work Sets:  195x 1, 0, 1 (no explosiveness today, stay at this weight)

Bench Press:
- Warm Ups:  45x12, 95x, 10, 135x8, 185x6, 225x4, 275x2
- Work Sets:  310x4, 285x7, 255x9 (stay on set 1, go up on sets 2 and 3)

Hang Power Cleans:
- Warm Ups:  195x3, 225x3, 245x3
- Work Sets:  262.5x 2, 1, 2 (stay at this weight)

Shoulder Press:
- 150x 10, 10, 10, 10, 10

Stability Finisher:
6 rounds (not timed):
- 11 X-Wing Band Pulls
- 11 Candlestick to Front Levers

Conditioning:
- None