130814

olympic lifting.

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cleans. 

   emotm x 7 sets x 3 reps @ 75%. 

strength. 

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front squats. rest as needed. 

   3x5 @ 70%. 75%. 

   3x3 @ 80%. 85%. 

   3x1 @ 90%. 95%. 

deadlift. 4x5. "heavy". rest 2:00.

conditioning.
-----------------
3 rounds.
   15m sled push (high handle) 245#.
   20 alternating kb snatch 53#.
   15m sled push (low handle) 245#.
   10 burpees. 

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

260.

285.285.305.

325.325.345.

365.365.385.
345.375.405.435.

10:11.