Wednesday September 27th 2017

A. Overhead Squat @ 20X1, 2-2-2-1-1-1 rest 2 min (2s should be roughly the same or better from last week)
B. Slow Pull Squat Snatch w/ :03 Pause in Catch, 1 rep every :90--  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets
C. 3 sets:
Row :90 @ 70% effort
8-12 double arm KB Push Jerk @ 24kg/16kg (per arm)
rest :90
+
rest additional 5 min
+
3 sets:
Airbike :90 @ 70% effort
10-15 Toes to bar
rest :90