Week 4 Day 1:
1 Power snatch + 2 snatch: 78% x 2 sets, 80% x 2 sets, 82% x 1, 84% x 1
Jerk: 84% x 2 x 4 sets
Concentric Front Squat Max: Work up to a Heavy Single
Clean Pulls 85% x 3 x 7 ( On the Minute)
Assistance:
GHR 3 sets x 15 ( use weight) - pause at parallel to floor
super set
25 v-ups
Hypers 5 sets x 20 ( add Weight)
AOD
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