July 9th

WOD 120630:

BB Gymnastics
1) 7X1 Snatch off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

Worked on form.  I got knee wraps in and concentrated on as near perfect form as I could get.  I only went up wot 135lb's.  My form started to break down after that. 

2) 7X1 Clean off Blocks (just below the knee) – heaviest possible with near perfect technique, rest as needed

Same as snatch.  Worked on form.  Specifically hitting my hip before I jump.  I was able to do it with 115lb's


Strength


5X5 High Bar Back Squat @ 75% – rest 60 sec.

275, 285, 295, 295,295  - Finished all sets for five reps.  Felt good.  I did this in the afternoon and this was my first excersise.

Notes: Percentage is based off 1RM HBBS or 90% of 1RM LBBS.

Conditioning
21-15-9 of:
OH BB Walking Lunges 135/95#
C2B Pullups
Bar Facing Burpees
For time.

21 reps of BB walking lunges - 125lb, ring pullups (toes touch ground), burpees