Wednesday May 29th 2013 O-Lifting Week 4

Strength

CPU Warm up (BAR) (7reps each movement)

CPU 2×3 BAR

Clean from Lap 2x(1 power+2 full) BAR

Clean RDL+RDL into shrug/toes 2x(3+3) BAR Stay above the knee

Hang Clean 2x(1 power+2 full) BAR stay above the knee with vertical shin

CLO into RDL shrug/toes 2×3 @50% of Clean

Front Squat 3×2 @70% with a 3sec pause at rock bottom

-THEN-

Conditioning
10min AMRAP
Squat Clean @55% 1-5 rest 20sec between sets , between the set 5 back to 1 rest 1min. All reps are TNG.

Example:
1 Squat clean
Rest 20sec
2 Squat cleans TNG
Rest 20 sec
3 SC TNG
Rest 20sec
4 SC TNG
Rest 20sec
5 SC TNG
Rest 1min