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Day 108 Se 13/14

September 16th, 2013

 

WOD 130709:

http://theoutlawway.com/2013/07/08/130709/

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes – 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 155/105#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

Travel WOD:

 “Cindy”

20 minute AMRAP of:

5 Pull-ups
10 HR Push-ups
15 Air Squats

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