Mon OL

BBG

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
\\ Worked up to 155 successfully (PR tie), Tried 165 twice, failed second rep

2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
\\ 5x210
2b) 5X3 Tempo HBBS @ 75% – rest 60 sec.
\\ 220 - squats are feeling soleed

*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce
and quick back up.


Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K
\\ Skipped row due to lack of available resources - finished around
8:15 I think, also did burpees with the jump/step up ontop of a 45lb
plate to prep for competition this weekend.


They've announced two workouts so far for the team competition this
weekend which is going down up around BWI in MD:
http://maachallenge.com/

1st workout: In teams of 4 (2 guys 2 girls)
Suicide sprint (one team member at a time)
100 OHS 95/65 (as a team)
Suicide sprint
100 C2B Pullups
Suicide Sprint
100 Burpees to a plate
Suicide Sprint

2nd Workout: Clean ladder (2 guys go then 2 girls)
45s for both team members to complete C&J, 15s to transition to next
station/weight
Weights start at 155/95 and increase by 10lb, hoping I'm good for
atleast 235, been a while since I've cleaned that heavy. Also I'm
pretty sure we're doing all of this on astro turf.