Thursday 130221

Olympic
clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
5 x 1 snatch pull + 1 hang snatch pull, @ > 90% of max snatch, rest 1-2 minutes

Conditioning
Every 30 seconds for 6 minutes (12 sets)
1 power clean + 1 hang power clean + 1 jerk @ 70-75% or as heavy as possible with good form

rest 3 minutes

2 rounds
400m Run
30 burpees
20 pull-ups
10 handstand push-ups

Accessory
Choose 1:
1) 3 x 5 weighted false grip ring pullups @ 30X3 tempo, heavy as possible
2) 3 x 5 weighted ring dips @ 30X1 tempo, heavy as possible
3) ME ring handstand pushups + 15 second ring handstand hold

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