BB Gymnastics

1) 7X2 Snatch off Blocks (just below the knee)-heavier than last week, rest 60 sec.
2a) 3X4 Snatch Pull-heavier than last week, rest 60 sec. Demo Video-http://www.catalystathletics.com/exercises/exercise.php?exerciseID=97
2b) 3X4 Heaving Snatch Balance-medium/heavy and fast (the goal is your 1rm Snatch plus for 4) rest 60 sec.

Strength

1a) 3X& "Strict) Banded GH Raise- rest 60 sec. (no swing, start from a position parallel to the floor)
Demo Video-http://www.youtube.com/watch?v=ne_pPfxb-_8

Conditioning
"(power) Elisabeth"

21-15-9

Power Cleans-135/95#
Ring Dips

For time

Courtesy of Outlaw CrossFit-120716