Tuesday - Week 4 Day 1 Olympic

A. Three position snatch - heavy weight for this complex ; 70% x 1 x 3
B. Snatch pull 3x5 (yes, five reps) - @75%
C. Snatch Deficit Deadlift - 3-3-3-3-3  
C. Pause front squat - 3RM (3 second pause - no bounce) 

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A. Pendlay row 3x8 (google this - it's different than a bent over row) 
B. Supinated Ring Row 3x10
C. Alternating DB curl 3x12 (each arm) 

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Reverse tabata assault bike x 8 rounds (:10/:20)
Tabata row x 8 rounds (:20/:10)