Monday- 12/26/11- BB Gymnastics work/Burpee, KBS, WB metcon

"Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even." - Muhammad Ali

BB Gymnastics
1) 5X1 3 Position Snatch (full squat) @ 75% – rest 60 sec.- 115

Notes: Start on the floor, then hang (with full pause), then hi-hang.

2) 5X1 3 Position Clean (full squat) @ 75% – rest 60 sec.- 170

Notes: Start on the floor, then hang (with full pause), then hi-hang.

3) 3-5X3 Snatch Balance – heaviest possible, rest 45 sec.- 135, first 2 sets were unstable at bottom, last 3 sets were solid

Notes: If you are limited for time or are proficient at this movement (well above your 1rm Snatch) you may complete only 3 sets. If you need work on this movement (below 1rm Snatch) and have time complete all 5 sets.

Conditioning
3 rounds for time of:
21 Burpees
21 KBS 32/24kg
21 Wall Balls 20/14#
-11:45, did first round UB in 2:23, second round 11/10 on KBS & WB, third round 11/5/5 on KBS, 11/10 WB, stood and looked at WB for over a min on third round, still not feeling 100% and all the holiday food aint helping.  Gonna get back on track and get healthy!
Midline (time permitting)
10 minute AMRAP: TGUs (alternating) @ 24/16kg

Notes: Accumulate as many TGUs in 10 minutes as possible. Alternate arms each rep. Kettlebell should be used for weighting.