10/9/12

part 1-

A- Squat Clean- 70% x5, x2, 80% x4 x2, 90% x2; 3min rest  215x2, 240, 250, 285, 300 (PR f 2nd) All TNG
Video of 285:  http://youtu.be/Dkym3ZnKsdY
Video of 300:  http://youtu.be/aZ5yhX9aNaU

B- Snatch Pull EROM- x3, >235, 3 sets; 2min rest  235, 235, 245

C- Squat- 80% x6 x3, 75% xAMRAP, 3min rest  305x6x3, 285x12 @ 10x1

D- 25 strict toes to bar  22/3

 

part 2-

sprints/runs, 10min rest

800m  2:38

600m  1:48

400m  1:07

Part 3-
7 Rounds for time:
5 KB Snatch right arm 2pood
5 KB Snatch left arm 2pood
35 Double Unders
7:20
Video: http://www.youtube.com/watch?v=_GOQigY7oiI&feature=plcp

Part 3 looked like too much fun on the BD blog to pass up.  Airdyne @ 80% + some gymnastics tomorrow should be good though.