Wednesday June 5th 2013 O-Lifting Week 5


SPU Warm Up (BAR 5 reps each)

Super Set
Snatch Lift Offs 3×5 70-90% rest 30sec
Snatch RDL 3×5 70-90% rest 1min

2 Position Snatch (Knee,Lap) OT2min for 10min (Start at 50% and build up to a heavy set for the day)

Front Squat 4×3 (build to moderate weight) 1×3 (heavy as possible)
*Note: Go a little lighter than you think because every week will will be trying to add 5lbs to that last set*



For Time:
25 Burpees
50 Push Press 75/55
75 KBS 55/35