Wod 6/26/12

1. 5X3 Vertical Clean off High Boxes (at Hip) + 1 Split Jerk – heavy but fast, rest 60 sec. DEMO w/ Instruction – DEMO Side

Notes: Complete all Cleans, then one Split Jerk after the third Clean.

2. Work up to a 5 rep max touch and go clean(you may not drop the bar from the rack)

(we will be testing this so make sure to get as close as possible where you are failing on that 5th rep) 

Strength


1) High Bar Back Squat: 1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.

2a) 5X2 Push Press – heavier than last week, rest 60 sec.
2b) 5X2 Pause Front Squats – heavier than last week, rest 60 sec. DEMO VIDEO (lulz)

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.

Conditioning
EMOM for 10 minutes:
3 Bar Muscle-Ups
During each rest interval perform AMRAP of Double-Unders.
*Score is total reps of DU.

AP- 50 GHD SIT UPS
50 Weighted Back Extension