Monday September 22 2014

Prep
500m row 
Burgner warm up 
Skill transfer exercises 
3 postion snatch 

Strength 
Back Squat 3x5 + 5# from last week 
Strict press 3x5 +2.5 # from last week 

Conditioning 
6 Rounds for max load 
1 Snatch 
1 Hang Snatch 
1 Snatch Balance 

*automatic 25 burpee penalty if bar is dropped during the complex 

Recovery 
Journal todays results 
Couch stretch 2 min per side 
50 Wall slides