Friday 121123

Olympic
1) 5 x 3 tall clean, light, rest 60 seconds
2) 10 X 1 clean deadlift + 1 low-hang clean (below knee) + 1 jerk (split or power), 2 waves > 75% of Saturday’s max, rest 2 minutes

Note: For the clean complex, you are going to begin at a weight that is greater than 75% of 1RM and over 5 sets, you will increase the weight. That is the first wave. On the sixth set, you will go back down in weight and again increase your weights over the second wave of 5 sets. Your second group of 5 sets should be heavier in aggregate than your first.

3) 4 x 3 snatch balance, moderate/heavey, rest 2 minutes

Conditioning
With a running clock:
On the initial minute: run 400 meters
On the 4th minute: run 200 meters
On the 8th minute: run 400 meters
On the 12th minute: 1 minute ME burpees to target @ 6″+

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