Thursday 1.14.16

Warm Up:
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Muscle Snatch, , Hang Power Snatch, Klokov Press, Overhead Squat, Snatch Balance Complex:
- 45x 5, 75x 4, 95x 3, 115x 2, 135x 1

Power Snatch (5x3):
- 182.5x 3, 3, 3, 3, 3

Snatch High Pulls (5x3 @ 135% of PS sets):
- 246x 3, 3, 3, 3, 3

Overhead Squats (3x5):
- 180x 5, 5, 5 (182.5 next week)

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

Standing Calf Raises:
- 10x 1:05, 1:05, 1:05

Crossover Symmetry:
- Iron Scap Program (1 round)

Conditioning:
- None