07/12/2017

Warm up: tall snatch to snatch balance, empty bar or moderate weight,
1-1-1-1-1 rest as needed. 

2-position snatch: floor then just above knee; 6 sets rest as needed
betgween.  Focus on speed under bar over load. (55,60,60,65,65,70, 70#)

Press: 2-2-1-1-1 :02 pause at the top rest 2:00 (75, 75, 80, 85, 90#)

Single leg clean grip RDL, 3 x 8/leg, rest :60 between right and left, then
2:00 between sets. 55# - these were tough but liked them once I got the hang of them. 

3 x 10 back extensions, rest as needed.

then: (if time) 
2 sets: 
60 DU's
rest :30 
15 WB
rest :30 
15 russian KBS #53
1:00 rest
4:54/4:24 (urg! Double Unders 😝)