Tuesday 7/1/13

am: 

A.  Snatch deficit work

Stayed at 77# suck

B.  400m - TT (track for those who can make this possible)

rest / recover

1:13

C.  800m Run x 4 @80%; rest 1 min between ; sustainability important with these

Yuck 

pm:

A1. Deficit Power Clean Complex - Power Clean x 1 + Low Hang (just off floor) x 2; build to max in this. 

*So, power clean, then lower the bar through the eccentric motion to about 2 inches off the ground, then clean again, repeat that clean x 2. Once you clean the first time, the bar won’t touch the floor again. 

143 but did extra PC :(

150 failed on eccentric clean

B. 4-5 rds ; sustainable numbers are key here. 

200m Run 

10 Hang Power Cleans (135/93)

40 Double Unders 

10 Shoulder to OH

12 T2B

15 tng Box Jumps

rest 5 minutes between 

3:44, 3:50, 3:54, 3:59

Had no legs or energy got unbroken (messed up a bit on DU 3rd round actually) but felt so tired.  Can't bumped Power Cleans so does slow me down.

Was tough today with heat plus never stopped from snatch to power cleans to track runs right to wod.  No rest was pretty tired.