Tuesday, November 27, 2012

121127 Snatch, Clean & Jerk

Buy in:
5 min stationary bike
5 min DROMs
3 rounds of:
10 squats
10 push-ups
10 sit-ups
Burgener warm-up

BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
115-125-130-140-130-115
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
140-150-155-165-155-140

Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg (55# DB)
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
Time:13:50

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