WOD 131023:

BBG

1) 3X3 Snatch from Power Position off Blocks @ 75%-85% (depending on ability) – rest 60-90 sec.
2) 3X3 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability) – rest 60-90 sec.

Strength

1a) Front Squat/Back Squat: 4X7/13 @ 94% (of load used on131021) – rest 90 sec.
1b) 4X5 Weighted Ring Dips + ME Ring Dips – heaviest possible, rest 90 sec.

Note: The set of 5 Weighted RD should be loaded with a DB between the legs/feet – these should be very heavy. After locking out the 5th rep, drop the DB and immediately begin a ME unweighted set.

Conditioning

5X400m Run

Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.