BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
155, 175, 175, 185, 185
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
215 (NOTES: WAS GOING FOR SPEED ON THE 2ND PULL)
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60
sec. 155,185,205 (NOTES: WISH I WOULD OF HIT 215)
Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video (NOTES: USED THE 10# PLATE FOR THE FIRST 2 SETS)
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
Conditioning
4 rounds for total working time of: 15:??
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1
