THURSDAY

Warm Up: 8 minutes

complete required reps every minute for 8 minutes. Remaining time of minute is recovery.

- kettle double hard clean: 8 reps

- kettle snatch: 5R/ 5L

Work: "Olympic Lifting" Thursday

- Add 5 - 10% to last weeks poundage

- 7 - 10 sets of each

- barbell power clean or barbell hang clean: 2 reps

- barbell power snatch or barbell hang snatch: 2 reps

Work: Assistance: 4 sets/ 10 reps on all

- single leg extension: L/ R

- ham glut raise

- single leg RDL (body or very light weight)

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