wednesday 4.18.2012

1. snatch pull:
   5x5 As Heavy As Possible
   shoot for 95%+ 1RM snatch
   *Use lifting straps as needed for these. Focus on staying in your heels and getting a good drive, hip opening and a big shrug. Elbow bend is ok, but not part of the movement. 
2. snatch:
   1@75%
   1@80%
   1@85%
   1@90%
   2x1@93%
3. AMRAP 6:00
   4 defecit HSPU (plates+abmat, 45/35)
   8 ball slams, 40/30
   12 GHD sit-ups
4. 3RFT:
   10 deadlifts, 315/205
   20 HR push-ups
   30 games standard box jumps, 24/20"