Thursday- 10/20/11- Week 9/6

Week 9 Oly
-Snatch- 80% x 1 x 5
-Clean & Jerk- 80% x 1 x 5
-Hang clean high-pull- 70% x 3 x 3

Week 6 Oly
-Clean segment pull (1", knee, hip, finish) + clean- 1+1 x 4 sets- 185, 185, 195, 205, 205
-Clean & Jerk- 75% x 2+1 x 5- 162
-Clean pull- 85% x 3, 90% x 3, 95% x 3- 185, 195, 205
-Snatch balance- 5 x 2- 155, 155, 155, 155, 165

+
-2 Rounds for time- Row 250m, 20 over the box jumps (24/20)- 3:39
-3 sets- 15 weighted GHD sit ups, 15 weighted back ext, heavy as possible; rest 60 sec-45, 45, 55
-Mobility- done