11/17/12

Daily Core (3 x 8 GHD, 3 x 8 Back Extension, 3 x 8 GH Raise)

OLYMPIC
7 x 1 Squat Clean (work to heavy,
~90%) - 135x3, 155x2, 185, 205, 215, 225, 235

5 x 1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee (75%) - 145

4 x 6 Snatch Pull (heavy, fast) - 195

CAPACITY
12min EMOM
8 Shoulder to Overhead 115/85
8 Box Jumps 24/20
Completed in act of 21 seconds

CONDITIONING
5 Rounds of:
20 Double Unders
5 Muscle-ups
10 Toes through rings
Time: 10:35