Tuesdsay, October 8, 2013

A. Snatch Grip Deadlifts
Beginners: 5, 5, 5, 5
Intermediate/Advanced 5, 5, 5 (take your max snatch weight and add 10 lbs for your first working set).

B. 5 strict pull-ups or chin ups (more advanced do Archers of some sort x 2-5 reps)
zero seconds rest
2 Rounds For Time:
Power Cleans x 7 85/135 lbs
mountain climbers x 30 (1 rep is 1 knee to elbow)
 Rest 3 minutes
3 sets

If you do not have a chin up or pull up, do 30 sec eccentric, rest 15 sec and then 5 ring rows @ 31x3.