WOD 131028:

BBG

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed

Strength

1a) 4X7/13 Front Squat/Back Squat @ 70% of 1RM FS – rest 90 sec.
1b) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for distance and reps of:

1:00 ME (distance) Handstand Walk

4:00 AMRAP of:
10 Deficit HSPU 6/4″
20 Single Arm KB Power Cleans 32/24kg (10R/10L – each rep begins on the floor)
30 Double-Unders

1:00 rest