Friday 130419

Olympic
1) 4 X 3 jerk balance @ 55% of heaviest jerk from last week, rest 60 seconds
2) jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, 3×2 @ 85%, rest 2-3 minutes

Power/Conditioning
EMOM for 8 minutes
1 power clean + 1 hang clean (full squat) @ 70-80%
20 double unders

rest 2 minutes, then

EMOM for 8 minutes
5 back squats @ BWT/80% x BWT
5 box jumps @ 24/20″

rest 2 minutes, then

snatch: 4 minutes to a max for the day

Strength
3) 4 x 10 weighted GHD sit-up, rest 3 minutes
4) 4 x 10 weighted glute-ham raise, rest 3 minutes

REGIONAL #1 HOMEWORK
Conditioning
run, row, bike (AD) or swim: 5 minutes on, 2 minutes off, 4 minutes on, 2 minutes off, 3 minutes on @ 80-85% RPE

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