130807

olympic lifting.
----------------------
5x3 hi-hang clean. rest as needed.
    **be sure to pause in hang position

       each rep. 

strength.
------------
front squats. rest as needed.
   2x5 @ 70%. 75%.
   2x3 @ 80%. 85%.
   2x1 @ 90%. 95%.

3x5 good mornings. rest 2:00.

conditioning.
--------------------
for time.
500m row.
3 rounds:
   10 power snatches 145#. 
   10 bar facing burpees.
500m row.  

----------------------------------------

225.245.265.275.285. 

285.305.325.345.365.385.

9:45.