Wednesday September 20th 2017

A. Overhead Squat @ 20X1, 3-3-2-2-1-1 rest 2 min (3's and 2's are @ 90% or better of best 3 and 2 of last couple of weeks)
B. Snatch Pull .  Slow Pull Squat Snatch, 1.1 (reset b/t reps)  start @ 50%RM of Sq Snatch and increase every set by 5-10lb per set x 10 sets rest 1min
C. 4 sets:
Row :60 @ 70% effort
6-9 UB Hang Squat Clean @ 135lb/95lb (scale if needed)
rest 1min
+
rest additional 5 min
+
4 sets:
Airbike :60 @ 70% effort
6-9 UB Power Snatch @ 115lb/75lb
rest 1 min