9/6/12

OLYMPIC
1a. EMOM for 5min – 10 Cleans @ 40% - 105

2a. Snatch Complex 5 x 1 – work to heavy
(1 x Snatch DL + 1 x Hang Snatch Pull + 1 x Hang Squat Snatch + 2 x Snatch Balance)
95, 115, 135, 155, 165

Part 2
STRENGTH
3a. HB Back Squat 3 x 2 @ 80% - 245
3b. Banded Box Squat 3 x 2 @ 66% + GB - 205
Notes: Perform HB Back Squat, rest exactly 2min then perform Banded Box Squat.
4a. RDL 3 x 6 - moderate - 135

CONDITIONING
Muscle-up 2 x MaxRep (w 12# vest)+ 3 (ASAP no vest)
10+3, 6+3 (3 breaths btw best and no)

Notes: Complete MaxReps; rest for the SHORTEST TIME POSSIBLE then complete 3 more reps.

Strict HSPU + Kipping HSPU 2 x MaxRep + MaxRep (no rest) at 1 inch deficit (hands on 15# plate)
7+2, 5+2