04-09-12 Monday

Greg Everett O-Lifting Classic Cycle Week 4:

For exercise demos click here

Lifts:

Jerk - max for day; 80% of that x 1 x 3
2-position snatch (floor, mid-thigh) - 65% x 3 sets
2-position clean (floor, mid-thigh) - 65% x 3 sets
Push press - 75% x 5 x 4

METCON: "Annie Are You OK?"

For Time:

21/15/9 reps of the following exercises:
Row (For Calories)
Burpees
Kettlebell Sumo Deadlift High Pull (53#/35#)
Thrusters (95#/65#)
Medicine Ball Clean (20#/14#)
Wall Balls (20#/14#)

-JD