Wednesday 8-1

warm up
run JYD
Burgener

barbell
Snatch 10×1 get heavy, but not maximal, concentrate on speed!

strength
Shankle Complex

In this complex do the following…
1 deadlift
3 hang clean pulls
1 hang clean
2 jerks

Do NOT set the bar down during the complex. Use the same weight throughout the complex. Take 5 attempts to get as heavy as possible. Rest about 2 minutes between sets.

stretch
arm behind back

supine hamstrings
wall straddle