Thursday 120809

Olympic
1) 5 x 1 full clean + 1 hang clean (mid-thigh) + 1 push/power jerk, as heavy as possible, rest 2-3 minutes (video)

With a 65/45# bar:
2a) 3 x 3 pressing snatch balance, immediately to, (video)
2b) 3 x 6 drop snatch, immediately to, (explanation)
2c) 3 x 9 Sotts press, rest 60 seconds (video)

Conditioning A
row: 5 x 500 meter, rest 1 minute, hold @ 3-5 seconds

Conditioning B
Choose 1:
run: 5 x 400 meters, rest 1 minute, hold @ 5-7 seconds
bike: 5 x 1 mile, rest 1 minute, hold @ 3-5 seconds