WOD 130807:
1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.
Conditioning
30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time.
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.
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