2/4/2010

WU:
2 mins jump rope, DROM, dynamic stretching
2 rounds: 15 OHS, 10 pushups, 5 pullups, 10 situps

Oly Programming:
Muscle snatch from power position (static start)
3x10x95#

Snatch Pull (just shrug, no high pull) from hang
3x10x115#

Snatch DL
3x10x115#

Stiff-legged snatch DL, start from top and lower until back can't stay straight
3x10x115#

All above done with hook grip.

Metcon:
20 kb swings, 24kg
10 box jumps, 20" box
15 kb sqings
5 box jumps
50 double unders
5 box jumps
15 kb sqings
10 box jumps
20 kb swings
7:20ish