1. Warm-up 2. Clean & jerk: 3-3-2-2-1, work up to 60K 3. Snatch: 3-3-2-2-1, 40K 4. For time: KB swings, 40 --- Felt great! 2. Stuck the last lift perfectly at 60k + 10# 3. Moved through easily at 40K, including a really good last snatch 4. 1:55
From Oct 19 - November 26: Run 5 times a week, including 4 sets of Tabata sprints and one 5k run. Tabata sprints are maximal; 5k is sub-maximal, at around 80%-90% max HR. Continue maintenance lifting - higher reps of the dead-lift, snatch and clean and jerk, plus hand-stand/L-sit work, and the occasional CrossFit WOD.
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