WOD 130109 Hi-pulls, Strength & MetCon

BB Gymnastic

1) 7 x 3 Snatch Hi pulls - rest 60" (40,50,50,55,55,60,60kg)

2) 7 x 3 Clean Hi pulls - rest 60" (60,65,70,75,75,75,75kg)

3a) 3 x 3 Snatch Balance - heavy, rest 60" (60,65,65kg)

3b) 3 x 5 Push press - rest 60" (60,65,65kg)

Strength

Back squat
1 x 8  70%  105kg
2 x 5  75%  112,5kg
2 x 3  80%  120kg
Rest 60"

Conditioning

5 rounds for total working time of:

20 KB SDHP 20kg
5 C2B Pullups
5 Power snatch 40kg

Rest 1:1

1: 1'12"  2: 1'10"  3: 1'13"  4: 1'14"  5: 1'14"

TWT: 6'03"