Wednesday, 170208

Oly/Strength
A. Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)
"B. Clean & Jerk:
EMOMx5: 1@70
EMOMx5: 1@75%
EMOMx5: 1@80%
**If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles**"
C. Clean Pull - 2@90%, 2@100%, 3x2@110%
D. Back Squat, 3@70%, 3x3@75%

Conditioning
Death by... Burpee + Front Squat (155/105)
Rest 3 minutes
Death by ... Burpee + Strict Press (115/80)
Rest 3 minutes
Death by ... Burpee + Deadlift (245/165)

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.