Monday, July 9th, 2012 O-Lifting

Strength

1. Hang Clean above Knee 5×1 Heavy as Possible Rest 90sec

2a. Push Press 3×2 Heavy as Possible Rest 60sec

2b. Front Squat 3×2 Heavy as Possible with a dynamic bounce off the bottom Rest 60sec

3. Clean Pull 3×2 Heavy as Possible rest 60sec

-THEN-

Conditioning

5 Rounds each For Reps:

1min Stone to Shoulder #115/70

2min Rest Rowing at a pace that barely turns the fly wheel