BBG
1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.
- Notes: These should be performed UB if possible, but it is not required.
- 2a) 3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.
- Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.
2b) 3X3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.
Skill/Midline
1a) 3X20 UB GHD Situps (as fast as possible) - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.
- Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.
Conditioning
For time:
60 Double-Unders
3 Power Cleans @ 165/100#
30 Wall Balls 20/14#
6 Power Cleans @ 165/100#
15 T2B
9 Power Cleans @ 165/100#
15 T2B
6 Power Cleans @ 165/100#
30 Wall Balls 20/14#
3 Power Cleans @ 165/100#
60 Double-Unders
Low Hang Snatch: I shorted myself a set by writing the wrong weights down. 95, 115, 125, 135 (missed one).
ReplyDeleteSnatch Grip PP: 105, 115, 120. Did a strict press not push press
First pull + hi pull: 165
GHD, N2W: 20 and 15, 20, 25s
Conditioning (at 165): 13:53. I went all out trying to stay ahead of GSully and MRod and am paying the price right now. Some mental 'wins' from this WOD. DU unbroken. 165 power cleans not as tough as i thought...