Tues OL

BBG

1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @
75%, 1X1 @ 80% – rest 60 sec.

\\ 3x1 125
\\ 2x1 135
\\ 2x1 145
\\ 1x1 155 - made all 8 (or 16) lifts, like a bawse, we'll call 155# a
PR cause I've never attempted to snatch more then 135# touch and go

*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

\\ 3x1 155
\\ 3x1 165
\\ 2x1 175 - clean/push jerks are feeling good, time to go heavier


Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB Deficit HSPU
Row 500m

Rest 1:1

\\ No deficit on the HSPU - 13 or 14 HSPU per round, times between
2:40-2:48, could have rowed slightly faster but I'm a puss

*Notes: HSPU standard for men is two 45# plates on either side with an
Ab-Mat in the middle. HSPU standard for women is one 45# plate on
either side with an Ab-Mat in the middle. Kipping is allowed. Rest
interval is based on total working set time. The time starts before
the HSPU and the rest interval is total working time of HSPU and Row.
Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

\\ 35

2) ME UB Thrusters 115/75#

\\ 14

3) ME HS Walk for distance (3 attempts)
\\ 6'

*Rest as needed between efforts