BB Gymnastics
1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
Conditioning
3 rounds for time of:
12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#
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BBG:
1)
80: 190#
90: 220# - failed 1
95: 230# - failed both but got under. Just didn't stabilize. 1:30 rest pushing it for such a heavy weight.
70: 170#
2)
80: 225#
90: 255#
95: 265# failed both, arms were smoked for some reason. I was well under it but arms didn't commit to staying locked out.
70: 200#
C:
Time: 11:41 - Done with 32" box jump. Pretty high. Failed 2 muscle ups cost me 40 seconds or so. MU's are a little rusty.
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