20131101.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

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