Jan 7, 2013

Oly:
1) Snatch:
5X1 @ 80% Every 30 seconds @115
3X1 @ 90% Every 30 seconds @125
2) Clean & Jerk: Used the log again (wrist)
5X1 @ 80% Every 30 seconds @165
3X1 @ 90% Every 30 seconds @175
Strength:
1) Strict Press:
5X1 @ 80% Every 30 seconds @125
3X1 @ 90% Every 30 seconds @135
2) Push Press:
5X1 @ 80% Every 30 seconds @165
3X1 @ 90% Every 30 seconds @185

Conditioning:
3 rounds for time of:
12, Burpee Over-the-Box Jumps 24/20″
6, Power Snatch 135/95
3, Muscle-Ups
6:12 Rx

Deadlift
5 x 3 (185-255- 325- 375- 405) + 1 rep @425