WHITE BOARD – 09 April 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:
5 Rounds of:
50 Double-Unders
10 KB Presses
*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.
The KB presses are 5 each side per round.
Beyul Training 
worked up to 185# on snatch complex
Pullups completed
WOD 8:33
Snatch – 210×5, 185×5, 185×5
Snatch Deadlift – 230×10, 215×10, 200×10
*Mid-Hang Snatch*
145# snatch
Wod 50# subed row for dus.
Missed the post and did 6×5 deadlift pull ups, tan band. 10s L sits between pull up sets
4×8 good mornings 60#
7min AMRAP 10 burpees, 2 HSPU. 4 rounds +10