BB Ninja's...

Name of the new workout we will be on...
Massive work on Snatch and Clean & Jerks coming in the next 8 weeks...
Template looks like this (at least this is what you should expect):
Mon ~ Snatch + C&J + Squat + Body Armor (Core/Shoulder type stuff)
Tue ~ Conditioning (WOD)
Wed ~ Snatch + C&J Positioning + Conditioning (WOD)
Thur ~ REST
Fri ~ Snatch + Clean & Jerk + Squat + Conditioning (WOD)
Sat ~ Conditioning + Body Armor (Core/Shoulder Work)

If you follow CompTrain (Oz & Casey) it may be a bit different, but you are welcome to join in...
Oz needs a 175-185 Snatch!!!

ALSO...great to have Danielle Witter back in today...20# limit, but she was great thru warm-up and Sqt Snatch tech work...then killed the Body Armor!!!

Warm-Up
Mobilize
3 Rnds:
90s Bike
1 Rnd STRICT Cindy

45s Sampsion Hold (ea side)

BB Warm-Up (Snatch-Grip)

Burgener WU
RPR
Burgener WU

SNATCH
3-3-3-2-2-2-1-1-1(continue to work to HEAVY Sqt Snatch until you miss 2x's)

CLEAN & JERK
3-2-1-1-1 (continue to work to HEAVY Sqt Clean & Jerk until you miss 2x's)

BACK SQUAT
10 @ 60%
8 @ 65%
6 @ 70%

BODY ARMOR
2 Giant Sets, not for time:
12 DB Step Ups (24/20)
21 GHD Sit Ups
12 Sumo-Deadlifts
21 Banded Seated Row
(2-3 min b/t sets)

D.Witt ~ Worked thru Tech, and did Body Armor
Val ~ 115 / 135 / XX / BA
tb ~ 215 (225 missed, 220...almost!) / 240 / 235-255-275 / BA