Monday, March 18, 2013

130318 First Pulls + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
115-115-115-115-120-125-125

Metcon:
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115#
3 Burpee Box Jumps 20″
3 Pull-ups
6 Hang Clean to Thrusters 115#
6 Burpee Box Jumps 20″
6 Pull-ups
9 Hang Clean to Thrusters 115#
9 Burpee Box Jumps 20″
9 Pull-ups
12…
Score: Rd 12 = 12 thrusters + 3 BBJs

Cash out:
1mi run

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