20140502.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull
3x1 PC + PJ

Conditioning:
Run 800m
30 Muscle-Ups
Run 800m

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

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