OL Fri

WOD 130508:

BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

70kg-70-74.6-74.6-74.6-80-80

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec. 110+

110kg-110-114.6-114.6-120

2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO 100+

*Notes: Straps should be used for Clean First Pulls.

101.2kg-101.2-101.2-101.2-101.2

Conditioning

For time:

7 Rope Climbs 15'
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups

13:37 (Thrusters: 5-5-4; 5-5; 6)

Strength

1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 sec.

25lb (Last 2-4 reps were slow)

1b) 3X10 Reverse Hypers – very heavy, rest 45 sec.

100lb-110-110