Saturday 2015.03.28

Geneva knocks out another solid squat rep.

BBG (off)
1 Power Snatch + 1 Hang Power Snatch (knees)
1st: Heavy single (10 min)
2nd: 85% x 1 x 2 (5 min)

1 rep = 1 Power Snatch + 1 Hang Power Snatch. Do not drop the bar between the power snatch and the hang power snatch.


4 rounds AMReAP of:
KB/DB Swings, 1.5 pd (55#)/1 pd (35#)
1-arm KB/DB Hang Power Snatch, 55#/35#

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you'll do the following: KB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches (be sure to use a DB if you've never done a KB snatch).  For the DB hang power snatch, switch hands every 5 reps.

Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.

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