O-Lifting 9/27/12

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split position – 3 sets

– Power clean + front squat + clean + jerk (3 sec pause in split) – 3 sets

– Hang snatch high-pull, flat footed – 3 x 4

– Front squat – 65% x 4 x 3

3 sets; no rest:

A1. Back extension (5 sec pause in top) x near max reps

A2. Standing plate twist x 10/side

Posted on: September 27, 2012admin

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