Monday- 01/02/12- Hang Snatch & C&J work/Power Clean, Burpee, PU Metcon

BB Gymnastics
1) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec.- 115, 125, 135, 135

Hi-Hang Snatch Hi-Pull and Hi-Hang Snatch

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2) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 155, 165, 165, 165

Hi-Hang Clean Hi-Pull and Hi-Hang Clean

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3) 4X3 Flat-Footed Clean Pulls @ 115% – rest 75 sec.- 260

Flat-Footed Clean Pull

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Conditioning
5 rounds for time of:
3 Power Cleans 185/120#
12 Burpees
15 Pullups
-8:46, butterflies went out the window on round 4
Midline (time permitting)
5 min AMRAP of STRICT Toes to Bar.- 64, grip shot

Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep.