April 14, 2014

Warmup:
3 rnds
20 DU's
3 muscle snatch (bar)
3 OHS (bar)
3 good mornings (bar)

Skill/Power:
10 min EMOM
1 snatch (full snatch)
start at 70%, and work up
(did first 5 @ 95# and then worked up to 125#)

MetCon:
"GRACE" (30 clean and jerks for time 135#)
I used 115# and finished in 4:11

Cool Down:
3 rnds:
1:00 high plank
1:00 superman hold