Monday 12/05/11- Snatch work/10 min AMRAP-kb, row, du

Strength
1) 5X1 Snatch (full squat) @ 95% (of heaviest ever, squat or power) rest 90 sec.
2a) 5X2 (with bottom pause) 1 Snatch Balance + 1 OHS @ 95% (same weight as above) – rest 60 sec.

Notes: This is 2 reps of 1 SN Balance and 1 OHS, not 2 SN Balance and 2 OHS. I.E. Do one SN Balance, one OHS, then another Balance, and another OHS, and that would be one set. The bottom pause should be 3 (FULL) counts in the bottom of the squat on EVERY squat. See video.

2b) 5X3 Tempo Snatch Deadlifts @ 110% – rest 60 sec.

Notes: Tempo should be 3 (FULL) counts to the knees, then quick to the hips and back to the knees (not explosive like a SN Pull, but smooth/quick), then 3 counts back to the floor. See video.

Conditioning
10 minute AMRAP of:
16 KB Snatch + KB OHS @ 24/16kg (7l/7r)
24 Row for Calories
32 UB Double-Unders

Notes: Yes, again, it’s 1 KB Snatch, then, with the KB still overhead, 1 KB OHS. The KB Snatch must be completely finish (hips completely open, elbow locked, KB over the shoulder blade) before the OHS may begin. Double-Unders MUST be performed unbroken before moving on to the next round. Yes, this means if you miss at 31, you start all over.

Midline
3X5 TGU (5l/5r) – heaviest possible, rest 90 sec.