Weightlifting 1/21/15

4x1 1 Clean + 2 Front Squat @70% 1RM Clean, add 5 or 2.5kg each week if working sets are above/below 110kg

93.5kg/206lb

4x5 BTN Snatch Press @40% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 75kg

43.5kg/96lb

3x5 Retract Y's T's W's, light weight (plates or DBs)

2.5lb

CC Grip/WOD
Hex DB Holds (grip the top of the DB with your fingers) - 4x1 Minute
20lb

5 Rounds:
20 Calories Airdyne
20 GHD Sit Ups
20 Weighted GHD Back Extensions (30/20)
Completed not for time