WOD 120424:

BB Gymnastics

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.
      185 x 185 x 185 x 185 

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
       135 x 145 x 155 x 155 Fail on 3rd rep

Strength

1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
         185 x 185 x 185

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
         11 x 5 x 4

Conditioning

For time:

8 Pistols
8 HSPU
8 Burpee Over-The-Box Jumps 24″
12 Pistols
12 HSPU
12 Burpee Over-The-Box Jumps 24″
16 Pistols
16 HSPU
16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.
        12:16 - had to get knee brace for left knee at start of round of 12

*Rest 10 Minutes.

Row 1K.
        3:39.9