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Tuesday December 11 2012
Comments (2)  |  Help  |  Programs  |  Exercises

  • Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM
  • Power Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM
  • Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
5 sets; no rest:
5 1-arm DB hangpower snatch/arm
8 pull-ups

Questions? Get answers here or post in comments.
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Brad 2014-12-03
Experienced crossfitter for over 5 years. Wouldn't say I'm an experienced lifter, but I can hold my own. This is my first go round with a real oly cycle. Should power cleans on days like today be in a "touch and go" manner. And should pull ups in the accessory work be kipping or strict? Thanks.
Steve Pan 2014-12-04
Never touch and go for any exercise from the ground. Reset on each rep and make sure you are hitting good positions in your pull. We prefer strict pull ups but you may choose to do kipping if necessary.

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Olympic Weightlifting: A Complete Guide for Athletes & Coaches by Greg Everett

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