Monday- 01/30/12- Clean Work/PJ, RD, KB Snatch Metcon

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 155

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 Cleans – heaviest possible, rest 60 sec. VIDEO DEMO- 111, 121, 131

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
“Training Camp 12.2 – WOD 1″
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
-3 rounds + 1 pj (97 reps) + 154 du (30 points) = 127 total

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)- :17, :18, :18
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO -bw, 10, bw