BB Gymnastic
1) 7X1 Snatch off High Blocks – heaviest possible with near perfect technique, rest as needed
2) 7X1 Clean off High Blocks – heaviest possible with near perfect technique, rest as needed
Strengt
7X3 High Bar Back Squat @ 70-80% – rest 90 sec
Notes: Increase load every set. Percentage is based off 1RM HBBS or 90% of 1RM LBBS
Conditionin
Notes: ME = Max Effort. UB = Unbroken. Take no more than 15 sec. after the run to pick up the barbell. Once the barbell is in the front rack the set begins. The goal is do do as many reps as possible, each round, without dropping the bar. Once the BB drop below the front rack the set is over. Resting in the front rack or overhead is acceptable, anything or anywhere else is not
Rest is a 1:1 which means rest the same amount of time it takes to do the round. Record your total thrusters and overall time