31Aug12: FRIDAY....

WOD 120824:

BB Gymnastics

1) 7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements.

2) 7X1 3 Hang Power Cleans + 1 Push Jerk – heaviest possible, rest 60 sec (exactly).

Notes: Hang should be just above the knees. These should be UB reps, if you cannot perform them UB then lower the load.

Notice the middle picture.  We all NEED to work on getting hip open and shoulders shrugged!

Conditioning

Row 500m/   ROW 400M
40 Slapping Pushups
30 KB OH Walking Lunges 24/16kg -    1 ARM.
20 Power Clean  135#
30 Slapping Pushups
20 KB OH Walking Lunges 24/16kg
10 Power Clean

Row 500m/ RUn 400M

PRETEND YOU SEE A KB In his hand.