12/3/11 - Triple Training

will

part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 ring dips
5 R arm KB snatch tough
5 L arm KB snatch tough
7 rounds  with a 80# KB. Felt good. All out could have probably gotten 7 and a half.

rest 2+ hours

part 2:
for time @ 97%:
10 clean and jerk - 175#
Row 250 m
10 clean and jerk - 155#
Row 250 m
10 clean and jerk - 135#
4:17, cj's went, UB, 5/5, 5/5 

100% is easily sub 4.


rest 2+ hours

part 3:
21,15,9 rep rounds for time @ 97%:
OHS - 95/65#
Burpees

2:52, Felt good. Vid to come. Stayed smooth. Never went wide open.


http://www.youtube.com/watch?v=_rotcnUE9xk
Did 22 burpees the first round and only 8 the third. I need to learn how to count.

He has shown you, O man, what is good; And what does the LORD require of you but yo do justly, to love mercy, and to walk humbly with your God?

-Micah 6:8