Monday June 10th 2013 O-Lifting Week 5


CPU Warm Up(5 each)

Super Set
Clean RDL to Knee 3×3 70-100% Rest 30sec
Power Jerk 3×3 70-100% Rest 1min

2 Position Clean (Knee-Lap) OT2min for 10min 50-80% build up but mechanics come before weight

Back Squat
4×5 starting at a very light weight and building up to a moderately heavy weight
1×5 Heavy as possible



5min AMRAP
5 Power Cleans 65-75% of best clean
7 Wall Balls