WOD 120620

BB Gymnastics

1a) 10X2 High-Hang Snatch (w/ hips) – heavy but perfect, rest 45 sec.
     125 x 125 x 125 x 125 x 130 x 130 x 135 x 135 F1 x 135 x 135

1b) 10X2 3-Stop Snatch Pull – heavy but perfect, rest 45 sec
      185 x 185 x 185 x 185 x 185 x 185 x 190 x 190 x 190 x 190


Notes: Set up 2 bars to complete this piece. The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds. PLEASE WATCH THE DEMO VIDEO, and notice exactly how close the bar is to Caleb’s body on every step of the movement. High-Hang Snatch does not have to be unbroken.

Strength/Skill

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – more deficit than last week, rest 45 sec.
     3s+4k x 2s+5k x 1s+6k x 1s+5k  - 45# plates w/ abmat

1b) 4 X 5 Weighted Strict Suppinated Pullups – heaviest possible, rest 45 sec.
     25 x 25 x 25 x 25

1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
     10 x 10 x 0 x 0

Oly work was good, still working on some fluidity kinks and proper pull/deadlift form (knees out, torso up). Failed rep was just a stupid mistake by looking at myself in the mirror, throwing my balance off. HSPU are getting better, especially w/ arms being sore from previous days. Had to ditch the weight on the reverse hypers, was losing form w/ the make-shift rig.