9.3.12

*Snatch @ 75% 1RM (hold 5 sec) -  5 x 3

*Hang Power Snatch (knee) + OH Squat @ 75% - 5 x 3

OH Lunges AHAP - 5 x 5 

Snatch Push Press AHAP - 5 x 5

Snatch Grip pulls (knee) @ 50% 1RM - 5 x 3

*Supermans - 5 x 15

*=abbreviated workout

AHAP = as heavy as possible keeping form perfect

do exercises from top to bottom

-Coach Casey