Wednesday 130123

Olympic
1) 5 x 1 segment/stop clean pull (above knee) + 1 clean + 1 jerk, as heavy as possible, rest 60 seconds

Strength
2) 5 x 4 Pendlay row, as heavy as possible, rest 60 seconds

Conditioning
EMOM for 8 minutes
1 hang clean + 1 clean
minutes 1 & 2 @ 75%
minutes 3 & 4 @ 80%
minutes 5 & 6 @ 85%
minutes 7 & 8 @ 90%

rest 4 minutes

100 double unders
row 300 meters
20 push presses @ 135/95#
row 300 meters
15 push presses @ 135/95#
row 300 meters
10 push presses @ 135/95#
row 300 meters
5 push presses @ 135/95#
100 double unders

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