Give'm Cold Steel 01/12/11

A - Hang Squat Clean 2-2-2

80, 85(1), 85

B - Three rounds for time;
8 Muscle-ups
16 Overhead Squats - 40kg

12.05 Rxd

First WOD with MU'. All MU's no fals grip, first round 4 then singles. OHS broke at 7 first round, 10 second round. Unbroken third round.

C - Max Hollow rocks 2mins - 46

D - For distance 90secs row - 468m

Oly Workout 1 & Helen

Tonight was the first session of the oly program i have decided to follow.

Snatch

50
52.5
55
57.5
60

No missed lifts and they all felt nice and fast, working on keeping the bar close to my body.

Clean Pull + Hang Clean (knee) 

80 x (2+1) x 5

First time doing these (2+1) means two clean pulls and one hang clean. All the cleans were power cleans.

Helen

3 rounds for time
400m run
21 Kettle Bell Swings - 24kg
12 Pull ups

9.02 Rxd

Default PR, first attempt at Helen. First two rounds of KBS unbroken, broke the last set 10,11. All pull ups were butterfly pull ups, and broke the sets 3,3,3,3 i could have probably went less broken with normal kipping pull ups but i want to learn butterfly and using du's in a wod when i couldn't do them seem to help them so why not try with butterflys.

2 min max Hollow Rocks - 40