Wednesday March 27th 2013 O-Lifting Week 7


Front Squat 5@65% 4@75% 4@80% 4@85% Rest 90sec

Clean Pull + Clean and Push Jerk with a 3 Count First Pull on Both 5×1+1 (60-80% of best Clean and Jerk) OT 2min

Push Press x5 + Push Jerk x3 + Split Jerk x1 4xComplex , No dropping the bar until all 9 reps are complete, build to as heavy as possible OT 2:30min



OTM 10min
Odd 5 Hang Power Clean and Push Jerk @ (50-60%)
Even 30sec Ring Support Hold


Recovery 1000meter Row