Wednesday 7.15.15

Warm Up:
- Shoulder/ Hip Mobility

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

Power Snatch (3x3):
- 182.5x 3, 3, 3 (185 next week)

Snatch Pulls (As high as possible ending with a snatch deadlift):
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1

Deadlifts (3x3):
- 425x 3, 3, 3 (430 next week)

Barbell Power Shrugs (3x10):
- 380x 10, 10, 10 (385 next week)

Conditioning:
Secret Service Snatch Test"
- AMRAP in 10:00 of KB Snatches # 53 lbs
Score:  163 reps (switched hands every 10 for the first 100, then switched every 5)