Wednesday July 17th 2013 O-Lifting Week 11

Strength

Spend 5min warming up Snatch (nothing over 40%)

15min to find a 1rm for the day Snatch

Rest 5min

Spend 5min warming up Clean and Jerk ( nothing over 40%)

15min to find a 1rm for the day Clean and Jerk

Front Squat
Take 5 sets or less to get a heavy 2 with 3 sec pause in the whole, this is not a 2 rep max.

Conditioning

Not For Time:
3 Rounds
Hand stand Hold nose to wall 60sec
Single Leg KB RDL 10each leg
Row 250meters no straps