WOD 131008:

BBG

1) 15 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).

2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.

Strength

Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Airdyne for Cals (sub Row if necessary)
Run 400m (all out)

Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30