WOD 121209 1RM Day

BB Gymnastics

1) 20 min to establish a 1RM Snatch   77.5kg NPR!!!

2) 20 min to establish a 1RM Cl&J  100kg (less than PR)

Strength

1 1/4 Front squat
1 x 5 @65%  80kg
2 x 5 @70%  90kg
1 x 3 @75%  95kg
1 x 3 @80% 100kg
Rest as needed

Conditioning

12 min alternating intervall - 8 sec work/12 sec rest (36 total intervall)

Hang power clean 50kg
Burpee

HPC: 90reps
Burpee: 72reps