BIG DAY TODAY

PICK ONE THEN  DO A 5 K RUN OR PICK TWO AND DO  A 1MILE AFTER,

OR DO ALL THREE. no run unless you want to!

Nasty stuff Monday

Warm up 

• With Dowel
• 10 strict press
• 10 push press
• 10 push jerks
• 10 split jerks
• 10 high hang power snatch
• 10 standing muscle snatch 
• 10 front squats 

 10 min to mobilize  A. Take exactly 10 minutes to build to today’s heavy Push Press, then Exactly 8 minutes to build to today’s heavy Push  Jerk, then Exactly 6 minutes to build to today’s heavy Split Jerk B. For times: 165/115 lb Power Snatch x 10 reps Rest 2 minutes 135/95 lb Power Snatch x 10 reps Rest 2 minutes 95/65 lb Power Snatch x 10 reps B. Front Squat Set 1- 5 reps @70% Set 2- 3 reps @80% Set 3- 1 rep @85-90% Set 2- 10 reps @75% Set 3- 10 reps @75% Rest 2-3 minutes