Friday- 10:00-11:00

Oly ME + ME LB + Volume + Sled

**move quickly through this and your warm up- ideally you get this in under 90 minutes from start of A to last sled

A. Snatch Pull + Squat Snatch, build to a tough complex in 15 min **reset on the ground each rep

75,95,115/ I haven't been able to feel a "groove" of hitting snatchs lately

B. Back Squat @ 43X1, build to 1RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo

275/245

C. Deadlift, 12, 10, 8 **adjust weight based off reps**all unbroken sets, must lower bar down slower than it comes up, rest 2-3 min b/w sets

265,270,275

D1. Back Rack Walking Lunges, 3 x 10 steps, rest as needed

135#

D2. Hip Extension @ 4022, 3 x 8-10, rest as needed**hold weight across chest if possible

I had do leave before I got to these I had to get to work early for holiday weekend.