Wednesday 10072015

I can’t stress enough how important your form is on the hang snatch work. Take a deep breath, stay tight and focus. Keep it up guys.

BB Gymnastics:
1) 5×1 – UB 3-Position Power Snatch (floor, bottom of knee, top of knee – this should be performed as an unbroken complex).

2) 5×1 – UB 3-Position Power Clean (floor, Bottom of knee, top of knee – this should be performed as an unbroken complex).

3) 5×1 – maximal Jerk Triple from blocks/rack (each rep may be dropped).

4a) 4X3 Clean Pulls from blocks (bottom of the knee) @ 110% of max Clean
4b) 4X5 Behind Neck SN Grip Push Press – AHAP

1. Conditioning:
21-15-9 of:
Cal Row
Wall Balls 20/14
KB Swings 70/53

2. Conditioning:
12 minute AMRAP of:
3 pull ups + 2 Chest to Bar + 1 Bar Muscle up
6 Shoulder To Overhead (165/110)
16/12 Cal Row

Endurance Work:
10 Rounds
200m Run
Rest 30 seconds

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2 thoughts on “Wednesday 10072015

  1. BB Gymnastics:
    1) 5×1 – 145
    2) 5×1 – 175

    1. Conditioning:
    21-15-9 of:
    Cal Row
    Wall Balls 20/14
    KB Swings 70/53
    7:22

    2. Conditioning:
    12 minute AMRAP of:
    3 pull ups + 2 Chest to Bar + 1 Bar Muscle up
    6 Shoulder To Overhead (165/110)
    16/12 Cal Row
    4 rd 12 reps

    Like

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