Tuesday 10.07.14

Strength Training:
Muscle Snatch+ Hang Power Snatch+ Snatch Push Press Complex:
- 45x 5+5+5
- 95x 4+4+4
- 135x 3+3+3
- 155x 2+2+2
- 185x 1+1+1 (power clean on the first rep)

Power Snatch + Hang Power Snatch EMOM fo 5:00:
- 200x 1+1
- 200x 1+0
- 200x 0+0
- 200x 0+0
- 200x 0+0 (one rep better than last week but stay at this weight)

Bench Press (Deload Week 3x10):
- Warm Ups:  45x10, 95x8, 135x6, 185x4, 225x2, 275x1, 315x1
- Work Sets:  225x 10, 10, 10 (230 next reload week)

Accessory Circuit (not for time):
5 Rounds of:
- 3 Snatch High Pulls @ 200
- 10 Push Ups
- 20 Band Pull Aparts

Conditioning:
- None