WOD 131118:

BBG

4X2 Hang Snatch (below the knee) @ 70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 85% (of 1RM Front Squat) – rest 60 sec.

Alternate #1B’s between every set of #1A’s:

1b) 3X5 Strict Tempo Weighted Pull-ups (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.
1b) 3X5 Strict Tempo Weighted Ring Dips (3 counts up, 3 count pause, 3 counts down, no pause at bottom) – heaviest possible, rest 60 sec.

Conditioning

Refer to 130301

For time:

Run 800m
30 Muscle-Ups
Run 800m