21/11/14

A. Snatch Push Press.OHS @32X1; 3.2 reps x 4; rest 60 sec B. AK power snatch; 2 reps x 5; rest 60 sec (focus on aggressive hips/quick turnover + strong lock out) C. 4 minute AMRAP: 10 DB alternating forward lunges 10 plyo lunge 5 chest to bar pull ups +Rest 2 minutes D. 4…

17/11/14

A1. Front Squat @50X1; 5-6 reps x 4; rest 30 secs A2. Scap pull up.Strict pull up; 5.3-8 x 4; rest 60 secs B1. Single arm KB walking lunge; 12 reps x 4; rest 30 sec B2. Supinated barball row @ 3011; 10 reps x 4; rest 30 sec B3. Back extensions @30X1; 10 reps…