Wednesday 130213

Strength
back squat (HB) + squat jump: 1×5 @ 60% + 1×5, 1×5 @ 70% + 1×5, 2×5 @ 75% + 2×5, rest 1-2 minutes

Note: Perform the back squats, rack the weight, then immediately perform the squat jumps (unweighted).

Olympic
6 x 1 snatch balance > 90% of snatch

jerk: 1×2 @ 70%, 1×2 @ 80%, 2×2 @ 85%, 2X2 @ 90%, rest 3-5 minutes

Conditioning
“Double Jackie”
row 2,000 meters
100 thrusters @ 45# (men & women)
60 pull-ups

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