130816

olympic lifting.

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snatch. 7x1. 65-95%. 

clean and jerk. 7x1. 65-95%. 

strength. 

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back squats. rest as needed.

   3x5 @ 70%. 75%. 

   3x3 @ 80%. 85%. 

   3x1 @ 90%. 95%.

conditioning.
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for time.
   60 double unders.
   28 ring dips/6 rope climbs (your choice depending on need/want).
   60' front rack walking lunge 155#.
   50 double unders.
   21 ring dips/4 rope climbs.
   50' front rack walking lunge 155#.
   40 double unders.
   14 ring dips/2 rope climbs.
   40' front rack walking lunge 155#.
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180.195.205.220.235.250.260.
220.240.255.270.290.305.325.
320.320.345.370.370.390.415.415.435.
8:58.