12/17/2009

WU: Shoulder DROM, Dynamic stretching
3 (4?) rounds of
30 sec jump rope
30 sec 16kg KB swing

WOD:

Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Split Jerk
Power Clean (From shins: raise to power position at hips, then back down to shins without resting on floor and start lift from there)
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210-165

Clean + Jerk
2x4
2x70%
2x80%
2x90%
2x70%

165-190-210 (1st lift ok, 2nd lift clean ok, missed jerk forward)-165

Metcon
5 rounds
30-60 second handstand hold (1st round was ~45 seconds, subsequent rounds ~30)
20 squats (air)