Thursday 4.14.16

Warm Up:
- Dynamic mobility for hips and shoulders (barbell snatch drills)
- Crossover Symmetry Activation (while wearing the Hip Circle)

Strength Training:
Power Snatch (15 reps or 5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 3, 3, 2, 1

Snatch High Pull (15 reps or 5x3 at 135% of PS work sets with 1:00 rest):
- 253x 3, 3, 3, 3, 2, 1

Hang Power Snatch (25 reps or 5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 153x 5, 5, 5, 5, 4, 1

Hip Thrusts (Band):
- Purple Badx 15, 15, 15 (2 second holds at top, add band tension next week)

Standing Calf Raises:
- 0x 16, 15, 15 (in between the first 3 CS drills)

Crossover Symmetry:
- 1 Round of Recovery