Monday- 03/19/12- Snatch Work/ HSPU, Burpee Box Jump Metcon, MWOD 48/365

BB Gymnastics
1) 5X3 Snatch @ 70-80% – rest 90 sec.- 115, 120, 135x3

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect.

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO- 155
2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.- 225

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
21-15-9 of:
HSPU
Burpee Box Jumps 30/26″
For time.
Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed
-13:52

MWOD 48/365-
http://www.youtube.com/watch?v=4LfHe0IKv5I