051014

Warm Ups (brief)
Jerk Foot Work 20*5*3

Strength :
Power Snatch. 60*2*4
Power Clean 92*2*4

-hour rest-
Roll Lats

Strength 2:
Rack Jerk 85*2*3

Assistance ;
1a Unilateral Rope Pull Over (Hollow) 30*10*4
1b Cable Low Row 100*10,"120*10, 140*10*2

Stretch
Protein & Maize