January 1, 2013 (Tuesday)

Warm-Up

2 Rounds of:

     250m Row

     :30 Wrist Mobilize

     6 Bandy Side Steps R/L

     8 HE

     :30 Pole Squat

Skill

A. Burgener WU pvc/15#/45#

B. Work up to moderate wt. Power -> Hang Squat

     Snatch - 135#

     Clean - 185#

Strength

Work up to heavy 7 Rep FS - 245# *PR*