WOD 120703

BB Gymnastics

1) 7X2 Vertical Clean off High Boxes + 1 Split Jerk – heavy but fast, rest 60 sec.
      185 x 190 x 190 x 190 x 195 x 195 x 195

Strength

1) Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
    1x3@250#     1x3@260#    1x1@275#     2x1@290#

Notes: Percentage is based off of 120515

2a) 4X4 Push Press – heaviest than last week (fuck! it’s heaviest possible), rest 60 sec.
     165 x 165 x 165 x 165
2b) 4X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec.
     280 x 280 x 280 x 280

Conditioning

4 rounds for total reps of the 4 minute dual effort of:

2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
   80 - 76 - 70 - 65
2 minutes to complete:
1 ME UB Set of Power Cleans @ 75%
   4 - 4 - 4 - 5
  Total   308 reps

Shoulders weren't feeling the 170 pp.