WOD 120724

BB Gymnastics

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
     165 F1 x 165 F1 x 165 F1 x 165 F1 x 165

2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec.
     185 x 185 x 190 x 190 x 195

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 7 minutes – 2 reps @ 90%
     DONE

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
     135 x 145 x 150 x 155 x 165

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.


Started strength yesterday, was mentally out of it and decided to walk away and take the entire day off after missing numerous light snatches. Skipped this mornings run session to get my mind back on track.

Jerks felt particularly good, especially over last Friday. Next time will start FS w/ 155 and see how it goes.