08Nov13: Friday. ughhh, wks almost over

BBG

1. 3 heavy sets of: 2 Snatches from Blocks @ top of knee + 1 rep from the floor.
2. 3 heavy sets of: 2 Clean & Jerk from Blocks @ top of knee + 1 rep from the floor + 1 Jerk (after Clean from floor).

Basically do a 3x2 +1...


Strength
1) HBBS: 1X5@60%, 1X5@70%, 2X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest 60 sec.
2b) 3X5 Bench Press @ 75% of Max from 131004 – rest 60 sec
         (I DIDN"T BENCH, so will be guestimating this number).

Notes: There are three sets of both FS and BP, these should be performed alternating (as usual with A/B work).

Conditioning   (modified friday a bit, so enjoy this)
10min AMRAP
25 DUs
15 Push ups
5   Ground 2 Overhead (75% Body Weight)