WOD 130501:

AM

BBG

1) 7 x 1 2position clean(floor, low hang) + 1 Jerk, rest 60", 70/75/80/80/85/85/90kg

2a) 4 x 3 Clean First pulls w/ 3sec pause at the knee, rest 60", 105/110x3

2b) 4 x 4 1&1/4 Front squat, rest 60",  80/85x3

Strength

1a) 3 x 8 Wtd Gh Raise w/ 32kg KB, rest 45"

1b) 3 x 20 Reverse Hypers, 10kg plate, rest 45"

PM

Conditioning

6 rounds for total working time of:

20 KB SDHP 24kg
15 Burpee

Rest 1:1 for first 3 rounds, 2:1 for last 3 rounds

1'19", 1'16", 1'20", 1'20", 1'34", 1'39"

Then, after the last rest period:

3 min max distance shuttle prowler push 15m 90kg (high grip down, low grip back)

112m

Cool down

1000m jog   5'20"