Wednesday- 02/15/12- Snatch Work, BTC 1.3-Bar MU,Sq Clean/Thurster, MWOD 12/365

"Therefore, my beloved brethren, be steadfast, immovable, always abounding in the work of the Lord, knowing that your toil is not in vain in the Lord."- 1 Corinthians 15:58

BB Gymnastics
1) 5X2 Hang Snatch (full squat) @ 80% – rest 60 sec.- 125
2a) 4X3 Snatch High-Pulls – heaviest possible, use straps, rest 60 sec.- 153

Notes: The pull should end with the BB at least at nipple height. Concentrate on pulling, not jumping.

2b) 4X3 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.- 157, 187x3

Conditioning
Beat the Coach (Canadian) 1.3
9-6-3 of:
Bar Muscle-Ups
Squat Clean to Thrusters 185/120#
For time.
-Got thru the first 9 mu and 1 thruster, failed about a dozen times on the next attempts on thrusters, threw a hissy fit like a little girl then left.  I am way to old to throw fits like this, I am making a vow to myself never to act like that again! Should have taken it down to 175 and got some work in, but I was upset with myself and pressed for time so I just left.

Midline
1a) 3X20 Reverse Hyper – medium, rest 45 sec.
1b) 3X20 UB GHD Situps – rest 45 sec.

MWOD 12/365- http://www.mobilitywod.com/2010/09/its-just-movement-break-it-down.html