Wednesday- 12/21/11- Oly work/PU, row, burpee metcon

Strength
1a) 7X1 2 Hang Power Cleans – heaviest possible, rest 15 sec.- 185
1b) 7X1 2 Hang Squat Snatches – heaviest possible, rest 15 sec.- 125 for first 4 sets, 115 for last 3
1c) 7X1 2 Jerks (Split or Push) – heaviest possible, rest 60 sec.- 185, lots of pressing out on second rep of last 3 sets

Notes: You will have to use at least 2 bars for this piece (3 would be ideal). Notice the rest intervals. The 3 lifts should be performed back to back to back, then 60 sec rest before starting the sequence again. Every set should be the heaviest weight you can possibly do. Do not work up, be warm when you start. Misses are acceptable, but no more than 3 total.

Conditioning
100 Pullups
Row 1k
100 Burpees
For time.
-16:47, approx 4:20 for pull ups, row pace was between 1:54-1:58, burpees were slow