Wednesday 090812

Warm Up: Burgener Warm Up x 3 + OHS with the wood.

Clean 80%2x3

Power Snatch 80% 3r x 2s, 75% 3r x 3s, 75% 2r

Snatch Balance 80% 3r x 3s

Back Squat 80% 3r, 85% 2r, 80% 3r x 4s

Daniel:

Clean: Warmed up with 5x135, 3x155, 3x185. 225x3, 225x3.

Power Snatch: Warmed up with 5x135, 3x135, 3x 135. 155x3, 155x3, 145x3, 145x3, 145x3, 145x2.

Snatch Balance: 3x155, 3x155, 3x155.

Back Squat: Warmed up with 225x5, 275x3, 295x3. 315x3, 335x2, 315x3, 315x3, 315x3, 315x3.

My right shoulder and wrist are still sore, I had to greatly limit my snatch balance as a result. My cleans are progressing well, once the shoulder and wrist feels better I will start to notch up the loading.

LIZ

Bergerner Warm-up + CFWU x 1

Deadlift 5x135, 3x155

WOD

Deadlift 3-3-3-3-3

165,175,185,195,205

3 Rounds for time:

500m row

10 Man Makers F:25#

10:15

3 reps at 195#