WOD 120629

BB Gymnastics

10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect, rest 40-60 sec.
     115 x 125 x 125 x 125 x 125 x 125 x 125 x 125 x 135 F1 x 125

Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.

Strength/Skill

1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU –  rest 45 sec.
     1+3 x 1+2 x 1+2 x 0+3
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
     5@15# x  3@15#+2 x 4@7.5#+1 x 4@7.5#+1 
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     15 x 15 x 15 x 15

Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.

Conditioning

Scaled King-Kong

3 Rounds for time:
1 Deadlift @ 385#
2 Muscle Ups
3 Squat Cleans @ 215#
4 HSPU

     10:46

2nd attempt ever at handle HSPU at a deficit. Used GHD for reverse hypers, so no weight was used. On WOD, dropped cleans to 185# for last 2 reps, had missed a total of 6 reps at that point. Hit a few cleans landing on my toes on right foot.