Tuesday 12/1/15

Cycle 3 Day 12

1. Warm-up
3 Rounds (6')
10 Empty bar high hang squat snatch
Run 200m

Spiderman lunge, Butterfly stretch, couch stretch,  PVC pass thru's, Clean progression

2. OLY (15')
‘PortSide Clean Complex’ 5×2 @80-90% of 1RM found during test week – drop and reset between full complexes – Each set should be heavier than it was week 1
This will feel like conditioning, especially if you do it right.  To clarify this will be five sets of power clean-push jerk-front squat-hang squat clean-split jerk for a double, dropping the bar and resetting after the first “rep”.  The weight is easier to lift the faster you do it, you’ll just have to deal with the ridiculous heart rate spike after..

3. Met-Con
AMRAP 15 minutes
15 Shoulder to OH 115/75lbs   Sc:  95/55#
15 KB swings 53/35lbs
30 Double Unders/ 90 Single Unders