130821

olympic lifting.

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

5x1. 3-position clean. floor.below knee.hip. rest as needed. 

3x1.1.1. clean pull @ 110%.rest 1:00 between sets. 

strength.

-----------

front squats. emotm x 8 sets x 3 reps @ 80% 1rm. 

conditioning. 

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

3 rounds.
   12 ring dips.
   15 overhead squats 115#.
   12m handstand walk.

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

205.225.255.275.285.

380.

325. 

4:59.