140813

Wednesday- Throws/Jumps + Oly Power/Speed + LE x 5-2 sets
A. Granny Toss OH- 1/30 sec for 5 min w/ 20-30# ball (focus on hip extension not arm throw)
B. Hang Power Snatch from below Knee- 1 rep/min x 15, start @ 70% and build, *video 1 set

C. Power Clean.Push Jerk - 1.2, build to a tough set quickly

260
+
5 sets ALL OUT
7 Squat Clean Thrusters, 115# TnG
35 sec Air Dyne Sprint
rest 5 min b/w sets