Wednesday, October 31, 2012

121031 Hi-Hang Snatch + Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
3 rounds of:
5 dead hang pull-ups
7 bar dips

Strength:
Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. (150#)
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
120# for first 7 rounds. Failed on the 7th round then dropped weight to 115# for final 3.

Metcon:
2 minutes ME KB Snatch 24/16kg (50# DB)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg (50# DB)
Scores:
29 DB snatch
2 rounds + 8 box jumps + 16 lunges + 10 HR push-ups
26 DB snatch

Cash out:
5 min stationary bike

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