Wednesday 121114

Strength
back squat (LB): 1×10 @ 60%, 1x 8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%, rest 2-3 minutes

Olympic
If time and space permit:
5 x 3 jerk balance, light/moderate, rest 60 seconds

Conditioning
With a running clock:

On the initial minute, every 45 seconds for 10 rounds:
1 power snatch + 1 high hang snatch (full squat) @ 75-80% of Tuesday’s (11/6/12) max

Note: Each round begins at 0:00, 0:45, 1:30, 2:15, 3:00, 3:45, 4:30, 5:15, 6:00, and 6:45.

On the 10th minute, every 45 seconds for 10 rounds:
1 power clean + 1 high hang clean (full squat) @ 75-80% of Tuesday’s (11/6/12) max

Note: Each round begins at 10:00, 10:45, 11:30, 12:15, 13:00, 13:45, 14:30, 15:15, 16:00, and 16:45.

On the 20th minute:
4 X 30:30
lateral burpees over bar

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