January 9, 2012
1) Spend 20 min working up to a heavy power clean.
Today may or may not be a PR. If you are feeling good, go for it. Otherwise stay around 80% and work bar speed and technique.
2) Snatch Pulls
5 sets x 3 reps @ 110% 1RM snatch
3) 5 rounds for times:
10 x deadlift (315/195lb)
6 x muscle ups
12 x burpees
rest 3 min
worked up to 250 on power clean.
Snatch pulls: used 225 lbs for the 5 sets of 3
Wod: total time 25:30. Muscle ups became real early on. Deadlifts were unbroken. Since I was excited to get to the burpees each round, I will not say this wod was fun. It was very tough.
good day though with a good group.
gotta post a PR… 130 power clean. At least i think it was a PR.
skipped the snatch pulls to recover shoulder from power snatch work.
WOD (195 lb DL, 3 MU, 12 burpees 1) 2:18, 2) interrupted but completed, 3) 4:03, 4) 3:46, 5) 3:24
Dead lifts were the toughest part. MU not bad. was concerned about shoulder, but it wasn’t a problem. Need to resume connecting them with a kip.