WOD 120718

BB Gymnastics

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec.
     145 x 145 x 145 x 155 x 155 F x 155 x 155 x 155 x 160 x 165 F

Strength/Skill

1a) 4 X ME Strict HSPU – rest 45 sec.
     4 x 4 x 2 x 1

1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.
     7 x 7 x 7 x 6

1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
     Done.



Conditioning

3 rounds for time/reps of:
5 Cleans (full squat) to Thrusters 135/95#
50 Double-Unders
5 Cleans (full squat) to Thrusters 135/95#
*Rest 1 minute.
1 minute ME Burpees
*Rest 1 minute, then begin the next round.

Round 1: 1:53 and 15 burpees
Round 2: 1:54 and 15 burpees
Round 3: 2:10 and 19 burpees


Couldn't split into separate sessions due to dinner tonight. Shoulders are TRASHED. Was happy w/ how high I got on snatch skill, not even considering shoulder soreness. Could of pushed 1st round on WOD a little more, tried to keep all three rounds at a maintainable pace. Hurt so good.