Monday October 1 2012

Advanced
    * Snatch: Heavy Single, 5 x 1 @ 75% HS
    * Clean & Jerk: HS, 5 x 1 @ 75% HS
    * Front Squat: HS, 2 x 2 @ 80% HS

Beginner
    * 2 position clean (1 from hang + 1 floor) x 6 sets
    * Snatch pulls 5 x 3- heavy
    * 3 x 10 jack knife sit ups