WHITE BOARD – 26 March 2013
Workload:
Power/Strength:
Snatch (1) to Hang Snatch (1): Work up to a max and make sure you hit 4 sets within 90% max.
Then:
L-seat Pull-ups: 6 sets of 4
Conditioning:
10 Double-Unders
5 Clean and Presses
20 DUs
5 C&P
30 DUs
5 C&P
40 DUs
5 C&P
50 DUs
5 C&P
60 DUs
5 C&P
70 DUs
5 C&P
80 DUs
5 C&P*KB approximately 1/4 1 rep barbell press weight.
Notes: For the Snatch complex make sure the first one is from the FLOOR and the second is a HANG and they both are caught in a FULL Squat. You want to make sure you are hitting your positions in each lift. The bar isn’t put on the ground between reps.
You can mix the sets of L-Seats into the Snatch work. If you do not have a L-Seat pull-up perform 6 sets of 4 standard with 10s L-seat holds to follow.
Beyul Training 
175, 185, 190 ( one snatch ), 195 ( one snatch )
WOD and pullups complete
snatch complex
50-60-65-67(3 tries on hang)-70(2 tries on hang)-72 (full only, PR)-75(full only, PR)
This means I met my power goal for 2013 of doing a 75# snatch. That’s up from 65# at the start of the year
blue band pull ups, L sits
half the WOD cause I was out of time
Oh, and tried 76# snatch, got under it but couldn’t hold it and get back up
Nice work!
Beyultraining.com
Awesome job Dara!
Only did the wod
40# kettlebell.
8:51