Monday- 04/16/12- Snatch Work, Run/Row Intervals, MWOD 69/365

BB Gymnastics
1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.- 105

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning
For total working time:
Run 400m- 1:09
-rest 2:00
Row 500m- 1:37
-rest 2:00
Run 400m- 1:19
-rest 1:30
Row 500m- 1:42
-rest 1:30
Run 400m- 1:24
-rest 1:00
Row 500m- 1:42
*50 burpees in penalties

Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 5 second differential between any round there is a 25 Burpee penalty.

Midline
1a) 3X5 TGU (5 UB each arm) – heaviest possible, rest 45 sec.- 53
1b) 3X15 Strict T2B – rest 45 sec.- done

MWOD 69/365-
http://www.youtube.com/watch?v=s7n1uGH_S0c