THURSDAY

Warm Up: 8 minutes

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

- kettle hard clean: 4R/ 4L

- kettle snatch: 5R/ 5L

- Work "Olympic Lifting" Thursday

- barbell power clean or barbell hang clean: 1 rep/ 5 - 8 sets: use 5- 10% more weight than last week

- barbell power snatch or barbell hang snatch: 40 total reps: use poundage from 1st week of this routine.

Work: Assistance: 3 sets/ 8 reps on all

- single leg body weight squat: R/ L

- single leg hip bridge: R/ L

Work: Ab: 3 sets/ 20 reps

- knees to elbows

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