130508

>Kevin Ogar – 3-pos Snatch @ 250# (technically yes, he does the first rep wrong, but I’m still impressed):

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WOD 130508:

BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.

2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. VIDEO DEMO

*Notes: Straps should be used for Clean First Pulls.

Conditioning

For time:

7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups

Strength

1a) 3X12 Weighted GH Raise – heavy but fast, rest 45 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 45 sec.

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Extra 130508

GROUP #1 Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

GROUP #2 Conditioning

3 rounds for time of:

20 HSPU (’12 Regionals standard)
20 Hang Power Cleans 95/65#
20 Triple-Unders

GROUP #4 Conditioning

3 X Row 1k @ 90%, 100%, 90% – rest 1:1