1/19/2010

WU:
DROM, dynamic stretching,
3 rounds (easy, not for time) of
10 burpees
10 box jumps
10 kb swings (american, 24kg?)

Oly programming:

Snatch:
80% of last weeks 1RM x 1 x 6
155#

C+J:
80% of last weeks 1RM x 1 x 6
195#

Metcon:
8 mins of
20 seconds of L hang on bar (sub knees as high as possible) alternating with
20 seconds of jumping squats w/ 45lb bar

8-10 jumping squats each round. I probably had about .8 seconds of total L hang over all the rounds, ugh.