WOD 130730:

BBG

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% – rest 2 minutes.

Conditioning

5 X Run 800m – rest 1:1