January 5th, 2012

Workout of the Day

A. Take 6-8 attempts to build to a heavy-ish Snatch

(please do not take more than 8 attempts.

B. Complete as many rounds and reps as possible in 4 minutes of:

135/95 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

115/75 lb Power Snatch x 10 reps

Double-Unders x 30 reps

Rest exactly 5 minutes, and then . . .

D. Complete as many rounds and reps as possible in 5 minutes of:

95/65 lb Push Press x 10 reps

Toes to Bar x 10 reps

Hand-Release Push-Ups x 10 reps

Done as originally posted (4 min AMRAP/6 min AMRAP/5 min AMRAP).

A. Built up to 145 lb. full snatch

B. 2 + 1 PS

C. 3 + 4 PS

D. 3 + 5 PP

5-3-1. Max reps with 340 x 10 (5+ Reps was the goal)

Tried to OHS. I was too beat up from the snatches. Did some OHS and snatch balances

I wish I had done a little better, but I really enjoyed the workout. Squat snatch is really more miss than hit lately. It also seems to take me a while to get in a groove kxon the power snatches lately, so I am glad to get a lot of practice today mixes in with DUs, still a weakness. Got all 10 PS w/115 unbroken. Felt good about that.