Work out of the week 14 July 2008

Hey guys, here is a very productive number, cheers, ash

3 x 3 – Snatch grip pulls to nipple height (as measured by high pull indicator) – start with a weight equal to heavy single full snatch

3 x 3 – Clean grip pulls to xyphoid height (as measured by high pull indicator) – start with a weight equal to a heavy single full clean

3,2,1 – Front Squat then 5,3,1 – Back Squat wave x 2 or 3 (go by how you are feeling)

use the weight you finish on for the single rep front squat as your starting weight for the first set (5) of back squats