1-28-12

Saturday - Oly tech work + MAP Multi (3/3--4/4--5/5--5/3)

Squat Snatch @ 115lb, 3 touch n go reps x 5 sets, 1 min good and easy, smooth

+

Hang Squat Clean @ 155lb, 3 reps x 5 sets, 1 min - focus on speed under the bar ditto

+

5 minutes of high/consistent/aerobic work: HR up to 175 on each set depending on movement

10 ohs - 65lb 4 + 10 OHS + 28 DU's-

50 double unders

--5 min recovery

5 min high aerobic:

5 chest to bar chin-ups 5+ 25, wanted 6

10 ring push-ups

15 box jumps - 20"

--5 min recovery

5 min high aerobic:

15 kbs - 24kg 5 even

15 squats

--5 min recovery

5 min high aerobic:

5 chin-ups 10 even

5 push-up burpees

--5 min recovery

5 min high aerobic:

row 200m 3 + Row

10 sdlhp - 65lb