Saturday- -07/28/12- Max Snatch/C&J, HSPU/HPC/DU Wod, MWOD 128/365

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.

Notes: Treat this like a meet. Warmup to a few heavy singles, including your opener, then plan your attempts wisely. Do not just guess at your lifts. Have a plan in mind before the first lift, then take approximately 2-4 minutes in between attempts. DO NOT allow yourself more than 3 attempts of each lift.

Strength
Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

Conditioning
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
For time.

MWOD 128/365-
http://www.mobilitywod.com/2010/12/episode-128-pelvic-fault-and-back.html