Aug 13, 2011

Posted: August 13, 2011 in Wod

1) Snatch 1rm – take as long as you’d like.

2) Clean & Jerk 1rm – take as long as you’d like.

3) 10 minutes to establish a 3rm FS – then: 5×3 @ 90% of 3rm, rest 90 sec

Metcon:

1) 5×25 Burpees rest 1:1

Notes: ALL OUT

2) 7 rounds for time of:
7 Kipping HSPU
7 Clean Grip DL @ 275lbs
7 Over-the-Box Jumps 30″

Notes: HSPU should be on 45lb plates to an ab-mat. All reps should be Kipping – try to work on cycle rate. This entire WOD should be performed with a 10lb vest on.

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