WOD 131021:

BBG

1) 5X3 Snatch from blocks (above the knee) @ 85% – rest 60-90 sec.
2) 4X4 Snatch Pull to Hips – heaviest possible, rest 60 sec.

Strength

Front Squat/Back Squat: 4X7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Conditioning

3 rounds for time of:

*This entire piece should be completed with a 20/10# weight vest.

Run 400m
20 Pull-ups
20 OHS 95/65#