Monday, October 15th, 2012 O-Lifting

Strength

1.Snatch 3×2 @75%  2×1 @80% Rest 90sec

2.Clean and Jerk 3×2 @75%  2×1 @80% Rest 90sec

3a.Front Squat w/ 5sec pause at bottom 3×5 @95% of Clean Rest 60sec

3b. Dip Squat 3×5 @ 115% of Jerk Rest 60sec

-THEN-

Conditioning

“Power Elizabeth”

21-15-9

Power clean 135/95

Ring Dip