Wednesday 10.12.16

Buy in: Unloaded barbell complex 5 reps of: RDL>Bent over row>Hang Power Snatch>Overhead squat>strict press>thruster

Snatch (power or squat) 5 sets of 2 progressive loading.

"Amanda"

9-7-5 reps of

Pull Ups

Dips

Power Snatches

Rx+ will be Muscle ups and Squat Snatches

Mike Alley