11/13/12

Tuesday 121113
AM
WARM-UP
1000m Warm-up Row - 4:00

Weak Skill 1 (2 x 5 deficit HSPU, 2 x 3 MU, 100 DU)
Hspu deficit w 45#

OLYMPIC
Power Clean + Hang Power Clean + Jerk 5 x 1+1+1 (Build to 80% of HPC quickly) - 210

5min EMOM of 4 Hang Clean @ 185 + 4 Burpee Bar Over
20,18,18,17,17

STRENGTH
Front Squat 4 x 3 @ 80% - 215

Bent Over Row 3 x 8 (moderate) - 185

Box Step-up 3 x 6/leg (moderate) - 95

CONDITIONING
4 Rounds of:
400m Run
7 Thrusters @ 95#
7 Ring Dips
Time: 9:55