9/4/12

OLYMPIC
1a. Snatch 4 x 3 @80% - 145

2a. Clean & Jerk Complex 5 x 1 – work to heavy - 165, 185, 205, 225(failed presses), 215(failed push jerk)
(1 x Clean DL + 1 x Hang Clean Pull + 1 x Hang Squat Clean + 1 x Push Jerk + 1 x Split Jerk)

STRENGTH
3a. Snatch Grip Deadlift 3 x 5 work to heavy - 205, 245, 295

Part 2
SUPPLEMENTAL
Good Morning 4 x 8 - moderate - 135


CONDITIONING
Lactate Tolerance
15-12-9
Thruster @ 95
C2B Pull-up
Time: 3:36
Rest 3min
12-9-6
Clean @ 135
Ring Dip
Time: 3:08
Rest 3min
9-6-3
Push Press @ 155
Box Jump @ 30”
Time: 3:08