WHITEBOARD – 14 December 2011
Workload:
On the minute for 10 minutes perform 1 Snatch or Power Snatch
*Start weight at 80% 1 rep max and move up w/each successful lift. I don’t care if you catch in a power or full, just as long as the form is good. If you are new to the movement perform 100 KB swings (chest level) with a light weight and then work technique for the day.
Notes: The olympic lift is all we have scheduled for the day. Be wise and use the extra time for some mobility work or skill work.
Beyul Training 
95.100.105.110.115.120.125.130F.130F.130 shaky
5# (shaky) PR
Elevated Snatch Pulls – Worked up to heavy 3×300
Power Snatch – Worked up to heavy 1×240
Bent Over Rows – 3x3x245
Then I watched Paul destroy his previous Snatch PR…
I worked through the 10 minute progression, then felt really good so I kept going. The result was this:
Snatch: 205# (PR)
That is a 27# PR. I believe in the Hatch Cycle.
Crikey!
You are amazing!
Haven’t done these in a while. Worked on technique up to 110#.
1 mile run, 07:19
–Freddy
Worst.Snatch.Day. EVER
But I did the ring dip/push up ladder and managed all the push ups, strict. And half the ring dips as ring dips, half as bench dips