Saturday- 07/07/12- Snatch/C&J Work, 2012 Games Wod (Split Snatch, Bar MU, Run), MWOD 115/365

BB Gymnastics
1) 7X1 Hang Snatch (just above the knee) – heaviest possible with near perfect technique, rest as needed
2) 7X1 Hang Clean (just above the knee) – heaviest possible with near perfect technique, rest as needed
Strength
5X3 High Bar Back Squat @ 80% – rest 60 sec.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
*We need your help on this one. You are a large test group of competent athletes, so it’s time to earn your keep. I need all the data I can get from your performance of this WOD. If you can get video, get video. Make sure your reps are perfect, then—if you finish fairly quickly (6-10 minute range)—send me your data and thoughts at rudy@outlawcrossfit.com. If you finish, again—in that 6-10 minute range, do not post your time or thoughts to comments.

3 rounds for time of:
8 Split Snatches @ 115/75lbs (alternating legs)
7 Bar Muscle-Ups
Run 400M
*13 minute time cap.

MWOD 115/365-
http://www.mobilitywod.com/2010/12/episode-115-lower-leg-sliding.html