25Feb13. Monday. Back to work.

BBG

1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.

1. Notes: These should be performed UB if possible, but it is not required.

2. 2a)  3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.

1. 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.

1. 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