BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
Conditioning
4 minutes ME Burpee Box Jumps 20″
*Rest 2 minutes.
4 minutes AMRAP of:
20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)
Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.
*Rest 2 minutes.
2 minutes ME Burpees
Midline
3 X 20 UB GHD Situps – rest 60 sec.
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BBG:
Sn: 90/100/90kg – Based on 242#, solid, no failures.
C&J: 110/125/110kg – Based on 300#, 1 failure to lock out, solid otherwise.
C:
53 – facing box
1 round + 20 + 1
34 – jump w/clap, smoked
ML:
Done
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