07.22.13

07.22.13

20

1. 3 Position Snatch (Floor, Hang, Hip): ME on complex then 4 sets at 10% less then ME
 Bar-95-135-175-205-225-240(Failed Hip)-245-255F
 220x4

2. Snatch High Pull From Hang (Top Of Knee): 4 sets of 3 @ 15% greater than ME of 3 Pos. Snatch

280#x3x4


3. Pendlay Row: 4 sets of 8 reps AHAP
 235#x8x4

4. 2 Sec Pause Front Squat straight into Push Jerk: 4 sets of 3 reps @ 60% of max C&J
185#x3x4

5. Drop Snatch: No Dip, Just Drive: 4 sets of 5 reps @ 50%-65% of Snatch Max
 130-145-160-175