OLY work + Burpee/power snatch AMRAP

BB Gymnastics
1) 5X2 Hang Clean (full squat) @ 85% – rest 45 sec.

90, 90, 90, 90, 90

2) 5X2 Split Jerks @ 85% – rest 60 sec.

85, 85, 85, 85, 85

3a) 4X3 Clean Pulls – heaviest possible, use straps, rest 60 sec.

120, 125, 125, 125

3b) 4X3 Push Press – heaviest possible, rest 60 sec.

65, 70, 72.5, 75

Conditioning
12 min AMRAP:
10 Power snatches - 42.5kg
5 Lateral burpees

9 Rnds + 1 rep

First 2 rounds touch and go, rest of the rounds quick singles on the snatches.

Give'm Cold Steel 01/12/11

A - Hang Squat Clean 2-2-2

80, 85(1), 85

B - Three rounds for time;
8 Muscle-ups
16 Overhead Squats - 40kg

12.05 Rxd

First WOD with MU'. All MU's no fals grip, first round 4 then singles. OHS broke at 7 first round, 10 second round. Unbroken third round.

C - Max Hollow rocks 2mins - 46

D - For distance 90secs row - 468m