Monday, August 6th 2012 O-Lifting

Strength

1. 1RM Low Bar Back Squat

2. Front Squat 3-3-3-3-3 Heavy as Possible Rest 90sec

3.a. Romanian Dead Lift 3×3 Heavy as Possible rest 60sec

3.b. Clean Pulls 3×3 Heavy as Possible rest 60sec

-THEN-

Conditioning

‘Heavy Grace’

30 Clean and Jerks @75% of Max

*Time Cap 10min*

-If time Permits-

Mid-line

4 Rounds Not For Time:

10 Weighted Sit-Ups #70/55

10 Strict Toes to Bar

10sec L-Sit Hold