Tues. 12/30/14

Back Squats 12-10-8-6-4 – SP 12-10-8-6-4 – 200-400-500-400-200 – (tri turn-Pat.-iQ…) 15 Thrusters (100/73) 15 Hang High Pull -Any Grip Ok- (100/73)

Mon. 12/29/14

hang snatch build to heavy set of 5 (hang should start from just above the knee) – snatch high pull 5×3 – GHD Back Ext. 3×15 – 15-12-9-6-3 Butterfly Sit Ups Power Cleans (185/138)Rx-(165/113)Sx – Time permitting Run an easy mile.