4.20.2010

WU:
2 min jump rope
drom, dynamic stretching
with a 24kg KB, not for time
3 presses R arm, 3 presses L arm, 6 goblet squats, 9 swings
3 rounds

Oly Programming:
Snatch from Power Position (Mid-Hang Snatch)
65%x2x4
155#
easy, elbow felt iffy but ok to do these

Jerk off blocks
75%x2x4
215#
easy for once

Clean Pull
83%x3x3
245#

Back Squat
80%x2x5
315#
easy

Metcon:
AMRAP in 7 minutes
5 45# DB thruster right hand, 5 45# DB thruster left hand
7 pushups
9 box jumps
Did 30" box jumps first round, subsequent rounds did 20" because I don't like to fall and injure myself.
4 rounds + 5th round of thrusters + 5th round of pushups
Didn't feel very fast.