30apr12: MONDAY

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 75% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 85% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final set of snatches @ 75% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 85 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Conditioning
4 rounds for total reps of:
45 sec. ME Pull Ups
15 sec. Rest
45 sec. ME 5 Front Squats + 3 Push Jerks @ 135/95#
15 sec. Rest

Notes: The goal is to perform the FS+PJ unbroken for each 45 sec. round. Resting in the rack is recommended if necessary.

Midline
60 GHD
60 Back Extension