WOD 131123:

BBG

3X1+1+1 Clean from floor + Clean from power position (hips) + Jerk @ 70% – rest 60-90 sec.

Strength

1a) 4X4 Behind the Neck Press from Split – heaviest possible, rest 60 sec.

1b) 4X3 Tempo Front Squats (2 counts down, 2 count pause in bottom, 2 counts back up w/ no bounce, no pause at top) @ 75% – rest 60 sec.

Conditioning

“Cindy”

20 minute AMRAP of:

5 Pullups
10 Pushups (hand release)
15 Air Squats