Tuesday 130430

Olympic
1) hang snatch (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes
2) snatch: 5×1 @ > 85%, increase weight each set, rest as needed
3) squat jerk: 10-12 technique work, light/moderate

Strength
4) back squat (HB): 15 minutes to a 3RM for the day

rest > 3 hours

Conditioning
“Jackie”
For time:
row 1000 meters
50 thrusters @ 45#
30 pull-ups

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