Saturday- 06/23/12- Snatch and Clean Work, BTC 1.2, MWOD 108/365

BB Gymnastics
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed DEMO VIDEO
Strength
7X3 High Bar Back Squat @ 75-85% – rest 90 sec.

Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
“Beat the Coach 1.2″
Compare to: 120124
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

MWOD 108/365-
http://www.mobilitywod.com/2010/12/episode-108-loss-of-ring-dip-power.html