12/2/11

Skill:
Snatch Balance - 5x8-12

Met-Con #1:
2 Round AMRAP
24" Box Jump - 1 min
95 lb Front Squat - 1 min
50 DB Power Clean - 1 min
Rest - 1 min

Rest

Met-Con #2:
5 Rounds for Time
45 lb Sot Press - 5
DU - 50

Assistance:
20 lb Wall Ball without Squating - 4x10
DB Lateral Raises - 2x15-20
Tricep Push-ups - 2x20-30
DB Kickbacks - 2x15-20

Notes:
50 lb DB Power Cleans: try lifting the weights from between the legs, instead of outside the legs, in order to more closely simulate an Atlas Stone lift. Total weight = 100 lbs.
Sots Press: http://www.youtube.com/watch?v=_vGFlszlbVY. This is basically a behind the head shoulder press with a snatch grip in a below parallel squating position. Fun!!!
20 lb Wall Ball without Squating: do a Wall Ball without squating. So basically, from the standing position through the medicine ball from the chest straight up as high as you can. Don't dip at the knees or hips when throwing.

As always, be careful and don't hurt yourself. If something hurts, in a bad way, don't do it. Research proper technique on your own.