Wednesday June 19th 2013 O-Lifting Week7


CPU warm up (Bar x5reps each)

Clean Pull+ Clean RDL + Clean From Knees (1+1+2) OT 90sec 12min
* First 3 sets @50% then the next 5 set move up in weight only if mechanics are there*

Split Jerk
OTM 5min @50% x3 Reps

Front Squat
4×3 moving from light up to moderate load
1×3 at a heavy load, 5lbs heavier than last week


7min AMRAP
3 rounds
7 Pull ups
7 toes to Bar
7 KBS 70/55
Then with the remaining time as many power clean and jerk@ 70%