4th Day, 2nd Week

12 January 2009

Warm Up: 3x10 of arm/trunk/neck rotations; 10-8-6 squats/push ups;
Burgener warm up: PVCx5, 45# bar x 5.
Power Snatch/Overhead Squat: 45x3, 55x3

Mid-hang muscle snatch: 62% x3x3 60#
2 position snatch (floor, mid-thigh): 60% x4 sets 60#

Working on snatch, so 2 position snatch became power snatch plus overhead squat.

MetCon: 4 rds for time:
250 m row (sub'd 30# kb sumo dl highpull x 25)
7 sand bag power clean & jerk - 35% BW (sub'd 65# bar power clean & jerk x 10)

Workout Time: 9 minutes
MetCon time: 11 minutes