Programming

Snatch – Pos 1 drill – 12 minutes – add weight as your technique feels better

Clean and Jerk – Pos 1 drill  – 12 minutes – same as above for adding weight

Front Squats – 2×6 – warm up with at least 2-3 sets prior.

Good Mornings – 3×15

extra

MOBILITY – 10 min. minimum

Behind neck Push Press – 5×5 – put heavy weight on the bar and try to get stronger

1 armed bent over row – 3 x 10 each – please ask if you have questions about how to perform this one

Core – Planks – side, side, front, back, – 30 seconds each

Link of the day – The history behind why the RDL is named such

http://www.catalystathletics.com/articles/article.php?articleID=47