Friday 130426

Olympic
Every 2nd minute for 5 sets complete the following:
1 hang clean (high/pockets) + 1 hang clean (mid-shin) + 1 jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Every 2nd minute for 5 sets complete the following:
1 hang snatch (high/pockets) + 1 hang snatch (mid-shin) + 1 snatch-grip behind the neck jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Strength
3 x 3 front squat @ 85%, rest 3 minutes

rest > 30 minutes

Conditioning
For time and reps:
Within 12 minutes, complete the following:
row 2000 meters
max reps front squat @ 205/135#

Note: Must clean barbell from the floor to the front rack position. Score = row time in seconds – (squat reps x 5 seconds). The lower the score the better.

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