O-Lift -
8x1 High Hang Clean(work as heavy as possible) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=190
Then work up to a heavy single full clean and jerk
7x1 @ 85% of that number
5x3 cleans pulls @110%
Strength-
1a) 5x2 Pause Front Squat @ 75 %
1b) 5x max effort Kipping Def HSPU
1c) 5x max effort Strict bar dips
Games Chipper
for time:
155/105 OHS x 10
10 box jump hurdles - 24/20"
10 thrusters - 135/95
10 power clean - 205/135
10 toes to bar
10 burpee muscle ups
10 toes to bar
10 power clean - 205/135
10 thrusters - 135/95
10 box jump hurdles - 24/20'
155/105 OHS x 10
AP-
30 Weighted GHD Situps
3x15 heavy reverse hyper
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