130130

AM
Jerks:
6@70%, 5@75%, 4@80%, 3@85%, 2@90%, 1@95%

3 SETS MAX UB REPS @ 80%
5,5,5

Front Squat: ABSOLUTELY VERTICAL TORSO: 4 sets of 4. Never put on a weight that puts you in a bad position. This should not be hard for your legs
155

Conditioning:
3 rounds for time of:
400 meter run
20 toes to bar
20 box over jumps
10:27 and felt good.

PM:
Snatch off boxes: top of the knee: 4 sets of 3 reps
125 for 2 sets, 135 for 2 sets,145, 2 sets at 140

A) Good Mornings into Snatch Grip Push Press + OHS (6 sec pause): 4 sets of 6+1
105, 125,135,135 too heavy. Lower weight next week.
B) Parallette L-Holds: 4 sets of ME holds must achieve a minimum of 4 minutes total.
45,35,34,33 sec

Conditioning:
As fast as possible: Every 90 sec: 30 Double Unders (start with DU)
10 HSPU
5 MU
8 HSPU
4 MU
6 HSPU
3 MU
4 HSPU
2 MU
2 HSPU
1 MU
3:55