Warm up:
4x 300m row
Bands to hips
Balls to back and shoulders
Oly:
Snatch - 80% x 1, 83% x 1, 85% x 1, 87% x 1
Clean and jerk - 80% x 1, 83% x 1, 85% x 1, 87% x 1
Main:
OTM x 9 min
3 Sumo Deadlifts 55%
3 db box jump 45#/30#
Assistance:
3 x 20 back ext
3x 10 total pistols ( post weight)
Cardio and core:
45:15 x 10
Row alternate 2pood/1.5 pood
2x
20 crunches/20situps/10 obliques work left then right/20 bicycle
Afap
Rest 1 min
Double up day or make up work during Pm. Don't be shy
AODamndayalldamnday
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