Wednesday 12.23.15

Warm Up:
- Dynamic Mobility and KB swings, goblet squats, dive bomber push ups, and pull ups.

Strength Training:
Muscle Snatch, Klokov Press, Overhead Squat Complex:
- 45x 5's, 95x 4's, 135x 3's

Power Snatch (5x5):
- 177.5x 5, 5, 4, 3, 3

Snatch High Pulls (5x5 @ 135% of PS sets):
- 240x 5, 5, 4, 3, 3

Overhead Squats (3x5):
- 45x 5, 95x 5, 135x 5, 177.5x 5, 5, 5 (180 next week)

Klokov Press/ Lateral Raise Superset (3x 8-10 each):
- Klokov Press- 100x 9, 9, 9
- Lateral Raise:  20x 9, 9, 9

Standing Calf Raises:
- Skipped

Conditioning:
- None