Friday
AM
A. High Hang Power snatch. Above knee power snatch. Build to amax set- 185
B. Power clean. Front Squat. Squat clean, max set ( drop bar after front squat)- 265
C. Front Squat @ 33x1, 1 x 5 , rest 3 - 275,285,285,295,300
D. Good Mornings @ 3111, 4-6 reps x 4 sets, rest 3- sets of 4 with 135#
PM
30 min z1 (run/ row/ bike) partition every 10 min
Saturday
A. Close Grip Bench Press @ 21x1, build to a max - 255#
+
500m row time trial -1:29
rest 10-15 min
2k row time trial -7:53
+
20 min z1 run
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