It's that time again... We will be finding our 1RM/heavy single numbers on Saturday 5/16! Warm-up: hip mobility, Thacker warm-up A.  Snatch - 15min to work up to 80% of 1RM B.  Front squat - heavy single. Work up to something that is challenging for a single rep, but not to failure! Try not to totally fry your CNS for Saturday. C.  4 rounds of :30 front rack lunges at 50% of FS heavy single, :30 rest, :30 hip circle steps, :30 rest, :30 no-push-up burpees, :30 rest D.  100 butterfly sit-ups for time!

Warm-up: front rack mobility A.  High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex.  B. Death by back squat @ 65% of 1RM. It's been a while since we've done this!! Find your old numbers so you know exactly what to beat on this. It's up to you if you'd rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here! C1. 2x10 barbell bent-over rows, 1 set max reps C2. 2x10 ring/stationary dips, 1 set max reps *aternate the push/pull movements. That last set should be all the way to fatigue/can't hit full ROM any more