06aug13

BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

Conditioning
10MIN DU 'practice'
1Min DUs
1Min Singles
Complete your 'number' in a minute and the remainder is rest.

Example-    30s.   30DUs, rest remainder of the minute.  30 singles, rest remainder of minu.  Repeat 5 times.