Monday- 01/16/12- Snatch Work/PU, BJ AMRAP

^"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees."- Hebrews 12:11-12

BB Gymnastics
1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 153

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec. VIDEO DEMO- 78

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
- 7 rounds+ 8 pull ups, regional standard bj, need to get butterfly C2B
Midline
5 min. AMRAP of TGUs (alternating) @ 32/24kg- 6 total