Thursday 121220

Olympic
1) 5 x 3-stop snatch pull (below knee, mid-hang, high-hang) + snatch @ < 70%, rest 60-90 minutes
2) 3 snatch pull + 2 snatch: 2×1 @ 75%, 3×1 @ 80%, rest 2-3 minutes

Conditioning
4 x 3 minutes : 2 minutes of,
3 power cleans @ < 70% but no more than 205/135#
6 deficit pushups (use 25# plate)
9 squats

Note: Begin successive sets where you left off in previous set.

Midline/Skill
1) 4 x 20 banded straight arm jabs (10 each arm), rest as needed
2) men: 4 x ME(-2) kipping ring dips, rest as needed (video)
women: 4 x 5 weighted ring dips, as heavy as possible @ 30X1 tempo

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