Wednesday November 28th, 2012 O-Lifting Week 4

Strength

Clean Complex (Power Clean + Push Press – Hang Clean + Push Jerk – Clean + Split Jerk) 3×3 Light, Rest 2min

Front Squat 5×3 @89% Rest 90sec

Split Press 5×3 Heavy as Possible, Rest 60sec

-Then-

Conditioning

Death By Hang Squat Clean 185/130

-THEN-

Mid-line / Skill

NOT FOR TIME:

50 Unbroken D.U.

30 Unbroken KBS 70/55

20 Yard Unbroken Hand Stand Walk

10 Unbroken Strict C2B Pull-Ups

*Rest as needed between Movements to ensure they go unbroken.*