02Oct13: Wed (not squat day)

BBG

Compare 1-3 to 130807.

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).

4a) 4X3 Tempo Clean Pull (fast up - 3 second descent to floor) @ 90%- 100% of Max Clean - rest 60 sec.
4b) 4X6 BN Snatch Grip Strict Press (Klokov Press) - heaviest possible, rest 60 sec.

Conditioning

For time:

100 Double-Unders
50  Push ups
100 DUs
50 Ring Dips

100 Double-Unders