Wednesday, October 17th, 2012 O-Lifting

Strength

1.Snatch 3×2 @ 80%   2×1 @ 85% Rest 90sec

2.Clean and Jerk  3×2 @ 80%   2×1 @ 85% Rest 90sec

3a.Over Head Squat 3×5 @ 95% of Snatch Rest 60sec

3b.Snatch Grip RDL 3×5 @ 105% of Snatch Rest 60sec

-THEN-

Conditioning

OTM 5min

5 Clean and Jerks 135/95

Rest 2min

OTM 4min

5 Power Snatches 125/85

Rest 2min

OTM 3min

5 Bear Complexes 115/75