Monday March 4th 2013 O-Lifting Week 4

Strength

Front Squat 5@70% 5@75% 5@80% 5@85% Rest 90sec

Clean from Blocks Just above the knees + Push Jerk 5×3+2 light to moderate (40-75%) build up OT 2min

3 position Clean Pulls @ 100% of clean 5×1 OT 90sec

-THEN-

Conditioning

3min AMRAP
Hand Stand Push-ups
2min AMRAP
Hand Release Burpees
1min AMRAP
Pull-Ups