9/26/12

Snatch: 3X1 @ 80%

Snatch dead (hold) + snatch pull: 3X1+1 @ 90%
*On the snatch dead, stop just below your knee and hold for 5 seconds*

Front squat: 2X3 @ 80%, 2X1

Snatch push press: 4X2 @ 80%

Wt'ed plank hold X max time 
*Use a heavy weight(s)*