8 December

Training (1130a)

A. Snatch balance; 3, 3, 3, 3, 3; rest 2 min (80% effort on load,
concentrate on sticking the bottom position fast and tight)
*Used 235 for all. Probably could have done more and still stayed at 80% but haven't done these in a while and wanted to keep form and speed. 

B. Hang squat snatch 3, 2, 1; rest 2 min
*210# for Triple. 215# for Double. 235# for Single (PR)

C. Amrap squat cleans in 1 min @185#; rest 3 min x3
*12-11-12
*Tried doing this 3 different ways to see which was best for me. First round did sets of 3 for as long as possible. Second set did all singles. 3rd round did big first set of 5 or 6 and then went to doubles then singles. I think I liked the 3rd round the best for my style. 

D. Amrap sets of 3 unbroken hang squat cleans 155# in 2 min; rest 3 min x2
*8 Sets round 1
*7 Sets round 2



Training VIDEO
https://vimeo.com/55216605
Back got pretty tight after the squat cleans and had a tough time keeping it loose after that. That is the reason my second set of hang squat cleans was only 7, if my back didn't get tight, I could have easily done one or two more sets.