Monday 4 November, 2013

By 11/03/2013 wod

All Levels

BB Gymnastics

5 x 3 Snatch First Pull + 1 Hang Snatch – Heavy

Pause for 3 seconds in the hang position before returning the barbell to the ground and before executing the Hang Snatch

Conditioning

L) 2 min ME Double-Unders

-then-

3 rounds of 10 Push-Press @ 55-65% RPE
20 Sit-up

-then-

2 min ME Double-Under

T1) 5 rounds of:
10 Push-Press @ 45-55% RPE
15 Sit-up
20 Split Jump

T2) 4 rounds of:
3 Push-Jerk – Heaviest Possible
20 Double-Under
10 Toes-to-Bar
20 Doubler-Under

Weightlifting

BB Gymnastics

1) 5 x 3 position Snatch (Floor, Hang, Hip) – Heaviest Possible
2) 4 x 3 Snatch Pull from Hang – Heavy but Perfect – Rest 1:00

Strength and Accessories

1) 3 x 10 Weighted Hip Extension/Good Morning – Rest :60

2) 4 x 3 Snatch Balance – Non-Heaving – Heavy – Rest :60

3) 3 x ME Weighted Pull-up

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