Tuesday- 11/15/11- Week 10/8 min AMRAP, burpees/cleans

Week 10 Oly
-Snatch- 85% x 1 x 3- 130
-Clean & Jerk- 85% x 1 x 3- skipped the rest, right knee swollen
-Hang snatch high-pull- 75% x 2 x 3

Strength

1) 1 Clean Halting Deadlift + 1 Clean (yes, full squat) @ 85% - rest 90 sec.

2a) 5x5 Clean Hi-Pull - heaviest possible, rest 60 sec (use straps).
Notes: Make sure to open the hips completely before the barbell crests just below the chin. Do not re-bend, and make sure the elbows finish well above the barbell.

2b) 5x50' Sled Drags - VERY heavy, rest 60 sec.
Notes: Yes, "very heavy" is subjective. Basically the load should be insure a slow pull, but not a complete stop. Make sure to plant the HEELS and pull through the glutes and hamstrings.

Conditioning

8 minute AMRAP of:
15 Burpees
10 Power Cleans 185/120#

Midline
5 minute AMRAP of:
Toes to Bar