MONDAY 090803

Warm-up:

Bergener Warm-up

Snatch 50% x5; 60% x3; 70%x3

WOD:

Snatch 80% 3 reps; 75% 3x3

Daniel: 155; 150; 150; 150. I should have moved up this week but I am trying to rehab my shoulder.

Liz: all @ 70#

Power Clean 80% 3 reps; 75% 2x3

Daniel: 205; 195; 195

Liz: 95; 115; 115

Rack Jerk 80% 3 reps; 75% 2x3

Daniel: 195; 175; 175

Liz: All @ 95#

Clean Pull 80% 3 reps; 85% 2r, 90% 2r, 85% 2r

Daniel: 205; 220;230;225

Liz: 95; 105; 115

Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r

Daniel: 255; 270; 285; 285; 285; 270; 270

Liz: 115; 125; 130; 130; 125; 115; 115

Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Daniel: 205

Liz: 95

(we don't have much experience with this lift, so we just worked on technique through all the reps)

Then, max reps of Bench Press, Good Mornings, Leg Lifts.

Daniel: 185x10, 15, 15

Liz: 95x5, 10, 10

Then, Row 500m (all the met-con we had time for)

Daniel: 1:29

Liz: 1:52.7