Wednesday 9.30.15

Warm Up:
- Dynamic Mobility
- Muscle Snatches:  45x 5, 95x 5, 135x 5

Strength Training:
Power Snatch (5x5):
- 157.5x 5, 5, 5, 5, 5 (160 next week)

Snatch High Pulls (5x5):
- 227.5x 5, 5, 5, 5, 5

Serratus Crunches (10x 10 with Abmat):
- 35's x 10x 10 in between sets of snatch work

Overhead Squat (3x5 to a medicine ball on a 45 and a 25):
- 45x 5, 95x 5, 135x 5, 140x 5, 5, 5 (145 next week)

Single Leg Calf Raises:
- 25x 11, 11, 11

Shoulder Circuit:
- Front Plate Raises @ 35 lbs:  11, 10, 10
- DB Lateral Raises @ 30 lbs:   11, 10, 10
- Barbell External Rotations and Half Press @ 45 lbs:  11, 10, 10
- Band Pull Aparts with Green Band:   11, 10, 10

Conditioning:
- None