Tuesday November 17, 2015

A. Snatch Cluster, 80% x 1 x 3 sets, rest as needed.
     - 165#. A couple misses
B. Clean and Jerk, 80% x 1 x 3 sets, rest as needed.
     - 225#
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 4 sets, rest 1 minute.
     - 135#
C2. Weighted Back Extensions, 10-12 reps x 4 sets, rest 1 minute.
     - 45#
+
D. Complete the following of: These can be power snatches
Row 500 Meters
15 Snatches @ 115 lbs
7 Muscle-Ups
Row 500 Meters
10 Snatches @ 135 lbs
7 Muscle-Ups
Row 500 Meters
5 Snatches @ 155 lbs
7 Muscle-Ups
     - 16:00. Did first round of snatches u/b. Second round at 5-2-1-1-1, third round all singles. Muscles ups were 4-3 the whole way through.