20130913.Friday

warm up: as needed...can warm up separate from snatches if that works better
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 7x5 @ 80% +20/10#, rest as needed (2min is ideal, more is ok if needed)

5 min static stretching
5 min dynamic stretching

Barbell:stay light and focus on positions on the pull

4x1 HHS @50%, rest 45-60
4x1 HHC + SJ @50%, rest 45-60

5 min static stretching - this is not a mistake. 
5 min dynamic stretching

midline:
3x10 GH extensions

3x10 GH situps

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)