Dec 5, 2012

BB Gymnastics
1) 1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)
0:00; 0:45; 1:30; 2:15; 3:00; 3:45; 4:30
-1:30 minutes to reset bar
2) 3 Pendlay Row+ 3 Jumping good morning@ 95lbs
7:00; 7:45; 8:30; 9:15; 10:00; 10:45; 11:30
Strength
Back Squat: 10 minutes to find 1 rep max. Did go to 300lbs
Conditioning
Buy In: 20, Tire Flips
30, Double Unders
40, KB Swings
50, Wall Balls
40, Sandbag Ground to overhead
30, Double Unders
Cash Out: 20, Stone to Shoulder
Cap time: 15 min. 12:41. Use a 500lbs tire, a 70lbs KB, a 95lbs sandbag, and a 110lbs stone