Wednesday 12.30.15

Warm Up:
- 3 Rounds of 10 KB Swings, 5 Goblet Squats, 3 Divebomber Push Ups, and 3 Pull Ups
- Crossover Symmetry Activation

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, 5, 4, 3

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

Overhead Squats (3x5):
- 180x 5, 4, 3

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

Standing Calf Raises:
- 10x 1:01. 1:01, 1:01 (1:02 next week)

Crossover Symmetry:
- Recovery Program (1 round)

Conditioning:
- None