20dec13 Friday. Have fun and enjoy christmas (after your workout)

BBG
4X1+1 Snatch from floor + Snatch from power position (hips) @ 70% – rest 60-90 sec.

Strength
1a) 4X8 Bench Press – heaviest possible, rest 60 sec.
1b) 4X2+2 Heaving Snatch Balance + OHS @ 85-90% – rest 60 sec.


Conditioning:

"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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