Wednesday- 05/02/12- Max Snatch from blocks, 3 Part Metcon, MWOD 82/365

BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).

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 @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

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Extra 120502:

*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 3 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#

MWOD 82/365- http://www.youtube.com/watch?v=bkyVZX-OMf8