Friday 6.17.16

Warm Up:
- Band Shoulder Pass Throughs
- Crossover Symmetry Activation
- Hip Circle Glute Activation

Strength Training:
Power Snatches/ Snatch Pulls:
- 45x 5/0, 95x 4/1, 135x 3/2, 185x 2/3, 225x 0/5, 275x 0/4

Snatch Pulls (3x3):
- 295x 3, 3, 3 (300 next time)

Back Squats (3x3):
- 45x 10, 95x 8, 135x 6, 185x 4, 225x 2,  275x 1, 315x 1, 365x 1, 405x 1, 340x 3, 3, 3 (410 and 345)

Barbell Shrugs (behind the back, 4x10):
- 315x 10, 10, 9, 9

Donkey Calf Raises:
- 4 plates per side x 10, 10, 10, 10, 10

Glutes and Abs Superset:
- Glute Bridge with Hip Circle:  17, 17, 17
- Hollow Rocks:  17, 17, 17