WOD 121216 1RM Day & TA WOD Day MetCon

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch  75, 77,5 (F), 78,5 (F)  (less than PR)

2) 3 attempts  to establish a 1RM Clean & Jerk  102,5 105, 106(F) (recent PR)

Strength

Take 7 min to establish a 1RM Front squat  (125kg  - less than PR)

Then:
2 reps every 30 sec for 7 min (28 total reps) @75%   90kg

Conditioning

For time:

150 DU
50 Air squat
45 Abmat situp
40 Box jump 60/50cm
35 HR Pushups
30 KB Am.swing 24/16kg
25 Burpee
20 Pullup
15 Wall Ball 9/6kg - 3/2.7m
10 Dip
3 Rope climb 5m

17'03"