Tuesday- 09/13/11- Week 4/Week 1

Week 4 Oly training
-Snatch pull- 75% x 3 x 3
-Snatch- 65% x 3 x 3
-Snatch push press + OHS- 2+1 x 4 sets*

Week 1 Oly training
-Snatch segment pull (1", knee, hip finish) + snatch pull- 3(1+1) x 4 sets- 133
-Snatch- 60% x 3 x 5- 89
-Snatch push press + OHS- 3+1 x 5 sets- 155, 155, 166, 166, 166

+

-3 sets- Max muscle ups- if completing less than 7 UB for men, or less than 2 UB for women, immediately complete 20 clapping push ups AFAP after last muscle up; rest 3 min- 7, 5, 2 terrible!
-Hollow pancakes- 10 x 3, alternating sides each rep; rest 1 min- UB
  -Hollow pancake demo video- http://media.crossfit.com/cf-video/CrossFit_AF_Summit_TuckerHollow.wmv
-Mobility- done