WOD 120716

BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee) – heavier than last week, rest 60 sec.
     145 x 145 x 145 x 145 x 145 x 150 x 150

2a) 3X4 Snatch Pull – heavier than last week, rest 60 sec.
     210 x 210 x 210

2b) 3X4 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.
     125 x 125 x 125 x 125

Strength

1a) 3X7 “Strict” Banded GH Raise – rest 60 sec.
     15# x 15# x 15# x 15#

1b) 3X12 Tempo GHD Situps (3 seconds down, 3 seconds up) rest 60 sec.

Conditioning

“(power) Elisabeth”
21-15-9 of:
Power Cleans 135/95#
Ring Dips
For time.
     4:43   #PR

Splitting this into 2 parts, conditioning will be done later tonight. Need blocks for heavy load on snatch bal.

Really liked splitting the strength and metcon. Training program through LifeAsRx comp is set: