BB Gymnastics
1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk - heaviest possible, rest 60-90 sec.
Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2" off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
Conditioning
1 minute ME Muscle-Ups
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
75 Double-Unders
5 Push Jerks 165/105#
75 Double-Unders
5 Push Jerks 165/105#
*Rest 1 minute.
1 minute ME Muscle-Ups
