Monday, May 14th, 2012 O-Lifting

Strength

1.Clean Pull+Clean 3×3+1 75% rest 90sec

2.Back Squat 5×5 (65%,70%,75%,H.A.P.,H.A.P.) rest 90sec

3a.Push Press Behind Neck 3×5 85% of Snatch rest 45sec

3b.Muscle Snatch 3×5 45% of Snatch rest 45sec

-then-

Conditioning

7 Rounds Each For Time:

7 Dumb Bell Burpee Thrusters 55/35

Sprint 100meters

Rest 60sec