Training Plan for Monday November 18, 2013

A. Squat Clean
     - 7 sets of 1 rep, 18:00 Time limit

B. Snatch Complex, every minute on the minute for 10:00
     - 1 Power Snatch, 1 Overhead Squat, 1 Snatch Balance
     - Work with about 50-60% of your 1RM...no more!

C1. Glute-Ham Raises ( or back extensions)
     - 3 sets of 6-8 reps, rest 1:30 between sets

C2. GHD Sit-Ups
     - 3 sets of 6-8 reps, rest 1:30 between sets