9/18/2009

Warmup:

10 reps of each (I think I have it all here)
Pullups
Situps
Burpees
Squats
24kg KB swings
KB Deadlifts
Pushups
Medicine Ball Cleans

Broke down snatch and hang snatch movements 30-40 reps or so.

Hang Snatch 3-3-3
Hang Snatch 1-1-1

3x3x115
1x125
1x130
1x135

Then 3 rounds:
400m run
15 reps 105lb Clean and Jerk (pick weight so that you can complete both the run and the C&Js in max 5 mins)
2 min rest

I think my time was around 4:30 for each round, and a total time of just over 17mins.