Training

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Warm:

5min airdyne

3x10 air squat

Work up to heavy back squat (flat shoes +belt)

10x@ bar, 135lbs, 185lbs

5x@ 215, 245, 275, 285lbs

2x5@ 295lbs

Work up to heavy power snatch (no feet)

2x@ 75, 105, 135, 165, 195lbs

Work up to heavy hang clean (no feet)

1x@ 135, 165, 195, 225, 245lbs 

Then

2x bent row @ 165 every :10/50sec

3x5 muscle clean strict press @ 165

3x15 BB curl