BB Gymnastic
1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. Demo 1 – Demo
Notes: Blocks should raise the bar to somewhere between the knees and the pockets. DO NOT push the knees forward, on the other side of the bar, and allow the torso to raise into a vertical position. The barbell should be directly under the shoulder blades, with the knees only slightly in front of the bar when starting off blocks. Make sure to set the back before pulling, load the hamstrings, and DO NOT jump forward. If jumping forward is an issue make sure to finish pulling the bar all the way to the pelvis and keep the heels loaded until the last possible second
2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec
Strengt
1a) 4X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor
1b) 4X3 BB TGU(turkish get up) – heaviest possible, 3 each arm, rest 60 sec
WOD notes: This entire effort should be performed for the approximately 80% effort. Do not redline, but do not be lazy. WOD is not timed