Wednesday- 04/25/12- Max Power Snatch, DU, KBS, T2B AMRAP, MWOD 78/365

BB Gymnastics
10 minutes to establish a 1RM Power Snatch.- 135, missed 145 several times, pulled it to my eyes just wouldnt get under it

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength
1a) 3 X ME Bench Press @ 80% – rest 60 sec.- 185#-10, 6, 5
1b) 3 X 8 Banded GH Raise – heavy, rest 60 sec.- bw
Conditioning
12 minute AMRAP of:
25 Double-Unders
20 Perfectly Vertical KBS 24/16kg
15 T2B
-5 rounds + 18 kbs

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Extra 120420:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 2 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#
Group 3 Conditioning
3 rounds for time of:
7 Stones to Shoulder @ 150/100# (or as close as possible)
14 C2B Pullups
21 Box Jumps 24″
-7:44, 120# stone
Group 4 Conditioning
7 minute AMRAP of:
5 Power Snatches 135/95#
15 Wall Balls 20/14#
25 HR Pushups

MWOD 78/365-
http://www.youtube.com/watch?v=yphER5FELSo