WHITEBOARD – 15 January 2012
Workload:
Power Snatch (Work up to Max Snatch then perform 3 sets of 5 at above 75%)
Then:
5 Rounds of:
10 Kettlebell Swings (100/70)
15 Toes to Bar
20 Back Extensions (unweighted)
Notes: Please note that after you hit your max you perform 3 sets of 5 at ABOVE 75%. If you are feeling sluggish and not in top form keep the percentage lower (near the 75% mark), but if you are hitting well then up the weight. Post best single and set of 5. You can perform the sets of 5 from the hang as well.
Beyul Training 
2x1000m row, 2min rest between sets to warm up
4:16 and 4:22
68# power snatch. PR
3×5 at 55#
WOD ran out of time so did just KB and back extensions part. 70# KB swing, PR
185
WOD Rx’d: 17:46
200 x 1
150 x 5 x 3
WOD RX’d 19:40
145/115
18:03 with 2 pood
225/185 – did drop sets w/3 position pulls due to wrist
21:00 – KBs overhead
Beyultraining.com
165/125
probably a 2 year pr for the old man, may have had another 5 or 10 in me
17:29 with the big boy weight
Bringing back flashbacks of the Kramli that would kick my ass on regular basis. Looking good.
Beyultraining.com