WOD 131120:

BBG

1) Snatch High Pull + Snatch: 4X2+2@70% – rest 60 sec.
2) Clean Pull + Clean + Jerk: 3X2+2+1@70% – rest 60 sec.

Strength

1a) 6X3/6 FS/BS @ 94% of 111318 – rest 60 sec.

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

1b-1) 3X3 Tempo Clean First Pull (3 counts up, 3 count pause at knee, 3 counts back to floor, no pause at the floor) – heavy but perfect, rest 60 sec.
1b-2) 3X15 Reverse Hypers – medium/heavy, rest 60 sec.

Conditioning

15 minute AMRAP of:

50′ Prowler Push High Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
50′ Prowler Push Low Handles 90/50# (males: 1 45# plate on either side/females: 1 25# plate on either side)
10 6″ Target Burpees