121116 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155

BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.

Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.

Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50