WOD 131125:

BBG

8X1 Snatch from Power Position @ 90% (drop the load if this isn’t possible) – rest 2:00

Strength

1) 6X3/6 FS/BS @ 90% (of 1RM Front Squat) – rest 3-4 min between sets and increase rest each set as needed

2a) 4X3 Drop Snatch (No dip allowed) @ 65%-70% – rest 60 sec.
2b) 4X3 Weighted Strict Pull-ups @ 35/20# + ME Strict Pull-ups (weighted PU should be loaded with a DB between the legs, when 3 weighted reps are finished drop the DB – without dropping off the bar – and complete the ME set with as many UB unweighted strict pull-ups as possible) – rest 60 sec.

Conditioning

“Flight Simulator” courtesy of OPT

For time:

5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.