11/16/13 Saturday

Weightlifting seminar 

Snatch work, drills with light weight

Lunch WOD 

4 rounds:

3 bar mu 

10 sto @103

10 cal row 

5 hang squat clean 

-12:10

Clean jerk work 

Jerk skill 

Heavy singles,133,143,153,163,173 all power cleans, 183,188PR 

Clean singles- 193,206,213xF2