Friday, February 1st, 2013

Jerk Intense + Snatch Pull + Moderate Snatch + Front Squat
A. Split Jerk, work to heavy single for this movement, if you are feeling good, then go for a heavy single, if you are feeling so-so, then back off, and work on technique.
B. 1 Snatch Deadlift + 1 Snatch Pull @ 110% of your best Snatch, 5 sets of the following complex, rest 3-4 minutes between sets.
C. Snatch, work to a moderate single, work up to 20 lbs of your best snatch(So if your best snatch is 220 lbs, then only hit 200 lbs for the day)
D. Front Squat @ 20×1 @ 40 lbs of chains, 1 tough rep x 5 sets, nowhere near your max lift.