Friday 4:09-5:54

Friday- 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. Squat Snatch, 1/30 sec for 5-10 reps @ 60-70% into 1/45 sec for 5 reps @ 70-80% into 1/60 sec for 5 reps @ 80-90% **if no misses, continue building off the clock to 1RM- video a few heavy reps and post to block

5 @115, 5 @ 135, missed twice got 2@ 155 and stoped there

B. Back Squat @ 50X1, build to 1RM in 12 min then -10-15% for 3 x 3, rest 2 min **note change in tempo **video and post to blog

275,245

C. Sumo Deadlift, build to 10RM, must lower bar down slower than it comes up, rest 2-3 min b/w sets

275

D1. Front 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

**D1 & 2 should be supersetted going back and forth between theh 2

10,15,25