"Nasty Girls"

6am (@NGCF)
"Nasty Girls"
3 rds for time of:    6:59
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

5:30pm (@HOME)
Split Snatch @ 165lb 3 reps x 5 sets w/ 1 min rest

One arm dumbbell snatch 3 reps per arm (60lb/80lb/100lb) you go I go

21-15-9 reps for time:   4:23
Burpees
KB swings 55lb
Double unders

To win, you must prepare yourself to be the winner

Yesterday was a great training day for me. I mentally own all these regional weights. I have worked and worked my skill over and over. Another north central regional competitior (Denver McPhail) and I have been training at my house for the past month.

6am @ NGCF
2 sets Shoulder to overhead 15 reps unbroken fast @ 135lb then 10 pistols on each leg

Thrusters 5-5-5-5-5 reps
135-165-185-205-225(3reps)

6pm @home w/ Denver
Snatch 3 reps @ 165lb x 5 sets w/ 60 seconds REST
Snatch Pulls 3x3 @ 245lb

Then: I go/ you go 10 dumbbell snatches @ 100lb x 4 sets = 40 reps

The Dumbbell Snatch

The snatch is a movement in which you take a weight from the floor and lift it overhead in one smooth motion.

The dumbbells snatch is performed in much the same way as a barbell snatch. You lift the weight from the floor or from the hang position, driving with your legs and shrugging with your shoulder. You allow your arm to bend and pull yourself under the weight, drawing it along your body and then locking your arm out directly overhead. Drive with your legs to return to standing.

I worked on these for the first time today and they are really aren't too bad. I only own up to 80lb dumbbells so I'm looking to find a 100lb.