Pretty much all about LIFTING today..... It takes a bit of time though so please be on time...
Front Squats 1x10, 2x5, 2x2
Cycle through the following without any time factor..... (this format will be clearer once you get here)
Starting with an empty bar (45/35)
5 Squat Cleans
5 Squat Snatches
5 Snatch Balances
Add 10-20 lbs each round ( at 95/65 stop adding for snatch balances, but add more for the other two exercises- a 2nd bar would be a good idea)
*As the weight gets too heavy for 5 reps drop to 4 or 3 or eventually 2 for the squat cleans and squat snatches. Always to 5 Snatch Balances... Our goal is to find our heaviest set of 2 Squat Cleans and our heaviest Set of 2 Snatch Balances but we will work up to it.