BB Gymnastics
*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.
Notes: These are single reps and DO NOT have to be touch and go. One rep would be 1 Power Snatch AND 1 Snatch.
1) Power Snatch + Snatch (full squat): 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
53, 57, 61, 65, 67.5, 70 (failed power snatch at 70kg but made the squat snatch)
2) Power Clean + Push Jerk: 1X70%, 1X75%, 1X80%, + 3 – rest 75 sec.
75, 80, 85, 90, 95, 100
Conditioning
For time:
30 Box Jumps - 30"
20 Deadlifts - 142kg
30 T2B (subbed Vsits pull up rig is in the new unit)
20 DB Push Press (subbed BB) - 45kg
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 12kg
20 Burpee Box Jumps 30"
17:02
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