12/1/2011

Part 1
A. Power snatch + 2 snatch + 3 OHS x 4
B. Behind the neck jerk 3x3
C. 10 legless rope climbs

Part 2. Airdyne
5 min @ z1
40 sec @ 90% 20 sec light spin x 10
30 sec @ 90% 30 sec light spin x 8
20 sec @ 90% 40 sec light spin x 6
5 min @ z1

Part 1
A. 145, 155, 160, 165
B. 255
C. Played with towel pullups
Part 2
581 cals total, kept 300 FY pace for 90% efforts

Snatches felt great today until 165, started pushing off of toes