Tuesday, March 18, 2014

Oly Work:
1) 3 Position Clean + Jerk (Floor, below knee, above knee) 60, 65, 70% x 4sets
2a) Clean Pull 95% x 5 x 2
2b) Good Morning 3 x 5 - Light for form

Strength - EMOM 10:
Odd: Front Squat 5 Reps @ 70%
Even: 5 x Weighted Ring Dips (25#) then finish with one slow MU Negative (high rings)

Conditioning:
400m Sprints x 4 rounds - Rest 1:1
200m Sprints x 4 rounds - Rest 1:1
then as soon as last rest period is over complete:
5min AmRap of DB Snatch 70/55#