121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.