Monday- 07/09/12- Snatch Work, MU/Burpee/DL Intervals, MWOD 117/365

BB Gymnastics
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.

Strength
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning
4 rounds for total working time of:
5 MU
20 Burpees
7 Deadlifts @ 315/225#
*Rest 1/2:1


MWOD 117/365-
http://www.youtube.com/watch?feature=endscreen&NR=1&v=OFGbTAR0Xgo