Tuesday- 03/20/12- Snatch, C&J Work, 800m run Test, PP, KB Swing, DU Metcon, MWOD 49/365

BB Gymnastics
1) Power Snatch + Snatch (full squat): 2X1 @ 65%, 2X1 @ 70%, 2X1 @ 75% – rest 60 sec.- 105x2, 115x2, 120x2

Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 5X1 @ 75% – rest 60 sec.- 165

Strength
1a) 3XME Bench Press @ BW for men, 80% BW for women – rest 60 sec.- 14, 8, 5
1b) 3XME STRICT Pullups @ C2B for men, chin over for women – rest 60 sec.- 18, 12, 8

Conditioning
Run 800M all out.- 2:46, course was a little long
*Rest 4 minutes.

8 minute AMRAP of:
10 Behind the Neck Push Press @ 155/105# (no racks)
20 Perfectly Vertical KBS @ 24/16kg
30 UB Double-Unders
-2 rounds
*Rest 8 minutes.

400M Sled Drag @ 90/70#- done

Notes: This is NOT for time. Again, these should be Westside style. Concentrate on pulling through the heel to the toe. DO NOT begin a step by loading the balls of the feet at any time. This weight should be fairly light; concentrate on take large strides.

 MWOD 49/365-
http://www.youtube.com/watch?v=nxBXYhBB8Bc