21Aug13: OPTIONAL WORK WED

I am a bit beat up so today is 'optional work wed'.   I am 90% sure I may run and do DU work.

OR you could do this:


1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% - rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

DU work out.   Where you at with this?