Wednesday 9.21.16

Buy in: unloaded barbell complex-8 reps each of thrusters,hang power cleans,back squat, behind the neck strict press, hang power snatch, rdl.

Thrusters: 1x5@65%,2x3@75% 1x max reps@85%

then for time:

15 reps: thrusters, power snatches, run 200 meters

12 reps: thrusters, power snatches, run 400 meters

9 reps: thrusters, power snatches, run 800 meters

53/75

Mike Alley