Day 65 Se 13/14
July 18th, 2013
WOD 121006:
http://outlawcoach.wordpress.com/2012/10/06/121006/
BB Gymnastics
1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean and Jerk.
Notes: Treat this like a meet. Warmup well, then stick to only 3 attempts. Plan out your lifts beforehand, and rest 2-4 minutes.
Strength
Take 7 minutes to establish a 1rm Front Squat, then:
2 reps every 30 seconds for 7 minutes @ 75% of above.
Conditioning
5 Push Jerks 135/95#
10 Burpee Over the Box Jumps 20″
15 KBS 24/16kg
10 Push Jerks 135/95#
20 Burpee Over the Box Jumps 20″
30 KBS 24/16kg
15 Push Jerks 135/95#
30 Burpee Over the Box Jumps 20″
45 KBS 24/16kg
For time.
Notes: A touch on the top of the box is not required, but it is allowed.
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