WOD 121214 Vertical lifts, Strength

BB Gymnastics

1) 10 x 1 Vertical snatch off high boxes (at hip) - heavy but perfect, rest 60" (2x60,2x62,5 3x65,67,5F, 65F, 65kg)

2) 10 x 1 Vertical clean off high boxes (at hip) - heavy but perfect, rest 60"  (80,82,5x2,85x2,87,5x2,90x2, 92,5kg)

Strength/Conditioning

1a) 3 x 5 Split shoulder press - heaviest possible, rest 30"  60,62,565kg

1b) 3 x ME UB Strict pullup (supinated grip) - rest 30"  10,8,9

1c) 3 x 10 Bulgarian squat 5/leg (front rack) - heavy, rest 30"   50kg

1d) 3 x 10 Strict wtd GH Raise - heavy, rest 30"   24kg KB