Monday 01/09/12- Hang Snatch/C&J work, DU, PJ, Run metcon

Know ye not that ye are the temple of God, and that the spirit of God dwelleth in you? - 1 Corinthians 3:16

BB Gymnastics
1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% – rest 75 sec.

Notes: Straps may be used.

Conditioning
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
5 Push Jerks 185/120#
Run 200m

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO. Racks MAY NOT be used for the Push Jerks.

Midline (time permitting)
5XME UB Toes to Bar – rest 60 sec.