120806

Warm up

800 m run

BB Gymnastics

1) Snatch: 3X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%, 2X2@80% – rest 30-60 seconds.

Still so off.  So frustrated right now.  130, 140, 145, 150 hit once, was supposed to go up to 155 but that didn't happen bc 150 was so off.  Went back down to 135 and worked my way up to 145 for reps. 

2) Clean & Jerk: 3X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%, 2X2@75% – rest 30-60 seconds.

Notes: The sets of two reps DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

145, 155, 165, 175, 175, 155 Solid.  Felt so heavy though.

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 2 OHS – heaviest possible, rest 60 sec.

125, 145, 155 Ouch. hurt so good.

1b) 3X5 Flat Footed Hang Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.DEMO VIDEO

Notes: For 1a, one rep would involve 1 SN Grip PP + 2 OHS, that sequence should be completed three times each set.

125, 135, 135

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 Alternating KB Snatches 24/16kg DEMO VIDEO
12 KB Thrusters 24/16kg
8 Burpee Over Hurdles 30/26″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

Notes: The Pushups should be performed like “Clapping Pushups”, but with both hands slapping the chest instead. For both KB movements, two KBs should be used. PLEASE WATCH the demo video even if you have done Alternating Snatches before (each Snatch counts for one rep). The Burpees should be performed like the bar-facing version, but the jump should be over a hurdle at the listed height.

This hurt so bad. wow. And the kb snatches were so awkward with 2 KBs.
30 slapping PUs
2 rounds + 3 KB snatches
26 slapping PUs 

Got some Hi-Temp shorts in the mail :)