Monday May 20th 2013 O-Lifting Week 3

Strength

SPU Warm Up (BAR) 7reps each movement

Drop Snatch 2×3 BAR

Snatch From Lap 2x (1 Power+2 Full) BAR

Snatch RDL+ RDL into shrug on toes 2x(2+2) BAR Stay above the knee

Hang Snatch (above Knee/vertical shin) 2x(1 power+2 Full) BAR

Snatch Lift Off 2×3 65% of Snatch, pause at knee for 3sec

SLO into RDL shrug/toes 2×3 65% of Snatch, pause at knee for 3 sec

Front Squat
3×5 @65% with a 3sec pause at rock bottom

-THEN-

Conditioning
6 Rounds Each For Time:
5 Touch and Go Squat Snatches40-65%
5 Burpees