23july12- MONDAY. More snatches, and Elisabeth

BB Gymnastics
1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength
1a) 3X7 Good Morning  – rest 60 sec. (Heavier than last week)
1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning
“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.