For Time50 KBS 53/35#
40 Broad Jumps- 4/6'
30 T2B
20 HSPU- Scale Up to 45# plates
10 Burpees
Time Cap- 10 min
Games Class:
1. Snatch - work up to 1 RM max
2. Clean & Jerk - work up to 1 RM max
3. Skill work - 10 min
Choose Snatch or Clean & Jerk - 70% of max complete 1 rep every 30 sec
6 comments:
Oly Prep:
Take some time to watch these clips
http://www.youtube.com/watch?v=jPNtvAMzcB8&feature=player_embedded
(The first lifter is K.Farris, watch his knees & chest on the pull then pause at 11 secs...look at how he finishes with shoulders back!)
http://www.youtube.com/watch?v=5lFEpP89xQ4&feature=related
(excellent slow-mo snatch)
http://www.youtube.com/watch?v=6r5GA13-d-U&feature=g-user-u
(Pause this one at 26-27 second, this guys is throwing everything he has into pulling 235#'s, but still maitains his chest up, knees out and finishes with shoulders back)
Great work 5ers! Thanks for lettin me wod w ya!
I was told we were supposed to post our weights that we did so here goes.
Snatch: 145 lb
Clean and Jerk: 175 lb
Snatch a latch 90
C & J 125
1. 145#
2. 185#
3. 100# snatch
snatch 215
c/j 275
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