Monday- 11/28/11- Snatch work/Wall ball, kbs metcon

Strength

1) 5X1 Snatch (full squat) @ 90% (of heaviest ever, squat or power) – rest 90 sec.- 140
2a) 5X3 Snatch Balance @ 90% (same weight as above) – rest 60 sec.- 140
2b) Choose based on if you have a hyper or not:
1) 5X10 Hypers – heaviest possible (heavier than last week), rest 60 sec.
or…
2) 5X5 Good Mornings – heavy, rest 60 sec.- 140

Conditioning

5 rounds for time of:
15 Wall Ball 20/14#
15 KBS 32/24kg
-6:04, all UB but pussed out and stood and stared at the KB too long in 4th and 5th of a round, should have had sub 6 on this

Midline

3 X ME Weighted Plank Holds 45/25# – rest 60 sec.
-1:35, 1:00, 1:00