BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
*rest 2 minutes
2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
Conditioning
2 minutes ME KB Snatch 24/16kg
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg
-
1) 85kg (187#)- skipped the snatch balance. Not great at lowering that kind of weight to shoulders and both on the 30s is no joke. wow
2) 110kg (242#) - was heavy but manageable. the last few front squats hurt a bit but helped train to jerk while fatigued.
Metcon:
50 kbs
+
2 rounds + 8 + 16 + 18pu: pushups were difficult
+
35 kbs
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