Tuesday- 11/08/11 Week 9/10 min AMRAP

Week 9 Oly
-Snatch- 80% x 1 x 5- 125
-Clean & Jerk- 80% x 1 x 5- 170
-Hang snatch high-pull- 70% x 3 x 3- 110


Strength

1) 5x1- 3 position clean (Hi hang, hang, full)- heaviest possible; rest as needed
2) 5x3- Clean pulls @ 115%- rest 60 sec

Conditioning

10 minute AMRAP of

10 ctb pull ups
20 kbs 24/16 kg
30 double unders
-5 rounds + 10 swings...grip killer, first 4 rounds were UB on pull ups, all rounds UB on swings, missed several double unders each round

Midline

1a) 3x10 hanging leg raise- rest 60 sec- done
1b) 3x10 weighted gh raise- heavy; rest 60 sec- done