Tuesday 121127

Olympic
1) 3 x 2 clean long pull + 2 front squats + 2 clean Sots press, very light, rest 60 seconds
2) 5 x 1 3-stop/segment clean pull (mid-shin, above knee, hip) + 1 clean pull, medium/heavy, rest 1-2 minutes
3) 7 x 1 clean & jerk @ 85%+ of heaviest lift from Friday 11/23/12, rest 2 minutes

Conditioning
With a running clock:

On the initial minute:
run 800 meters

On the 5th minute, every 5 minutes for 3 rounds:
ME push press @ 95/65# for 30 seconds, 2 second pause at top
rest 30 seconds in rack position
ME 1&1/4 front squat @ 95/65# for 30 seconds
rest 30 seconds in rack position
ME thrusters @ 95/65# for 30 seconds
drop bar

Note: Each round begins at 5:00, 10:00, 15:00.

On the 20th minute:
run 800 meters

Midline/Skill
50-100 ab wheel rolls, partition as needed
150-200 banded good mornings, partition as needed

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