Saturday- 03/24/12- Oly Work, RC, RD, KB Snatch Metcon, MWOD 53/365

BB Gymnastics
1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 95, 115, 120, 130, 135
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85% x 1 x 3 – rest 60-90 sec.- 135, 155, 165, 175, 185

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. If there is only 1 number following the listed percentage, then it notes reps. If there are 2 numbers they note reps first, then sets.

3) Front squat: 90% x 1 x 4 – rest as needed.- 245
Conditioning
1) For time:
5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15l/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg
-7:26

*Rest 10 minutes.

5 rounds for total calories:
40 sec. ME Row – 20 sec. Rest
-got 21 cal first round, not sure after that, rower kept resetting

Notes: You may keep the flywheel spinning while resting, but this should just be active rest. Go ALL OUT as long as possible.

 MWOD 53/365-
http://www.youtube.com/watch?v=IKlDKebXEfk