10/24/12

OLYMPIC
Clean & Jerk 5 x 1 (work to heavy for the day) - 165, 185, 205, 225, 245(fail jerk)

STRENGTH
3 Rounds of 3 Back Squat @ 75%: 235, every 30 seconds
Rest 90 seconds

3 Rounds of 3 Weighted Jump Squats @ 23.5%: 85, every 30 seconds
Rest 90 seconds

3 Rounds of 1 Back Squat @ 85%: 275, every 30 seconds

CONDITIONING
4 Rounds of:
5 Bench Press @ 100 DB
10 Strict Pull-ups
Rest 1:1 (rest as long as you worked)

Pull ups
R1: 10
R2: 6,4
R3: 6,3,1
R4: 5,2,1,1,1