Saturday 6.13.15

Warm Up:
- Shoulder warm up complex
- Hip Circle Glute Activation

Strength Training:
Snatch Complex:
(Muscle Snatch, Snatch Push Press, Hang Power Snatch, Snatch Balance, Overhead Squat, Snatch)
- 45x 3 each, 95x 2 each, 135x 1 each

Power Snatch (3x3):
- 172.5x 3, 3, 3 (175 next week)

Snatch Pulls:
- 185x 5, 225x 4, 275x 3, 315x 2, 365x 1

Deadlifts (3x3):
- 405x 3, 3, 3 (410 next week)

Hang Clean Shrugs (3x 8-10):
- 375x 10, 10, 9 (all 10's next week)

Shoulder Press + Klokov Press Warm Up:
- 45x 5 each, 95x 4 each, 135x 3 each, 185x 2 each, 225x 1 each (push presses on last two sets)

Shoulder Press (4x4):
- 192.5x 3, 3, 3, 3 (stay at this weight)

Klokov Press (5x 8-10):
- 105x 10, 10, 10, 10, 10 (107.5 next week)

DB Shoulder Finisher:
(Rear Raise, Lateral Raise, Arnold Press with slow eccentric)
- 30x 8, 7, 7

Conditioning:
- 10x 50-yard sprints