WOD 120417:

BB Gymnastics

1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

125 x 135 x 140 x 140 x 140
(scaled back to a 1RM of 215 instead of 235)

Strength

1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.

245 x 275 x 295 x 305 x 315F
(was unsure of current 1RM abilities)

2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.

4 x 5 x 3

Conditioning

-Did not complete, still getting back to normal energy/effort wise, so first two sections took longer than planned and wore me out. Instead, 2 mile jog w/ several different intesity levels