WOD 120801

4 Pm Strength

Clean Deadlift

1 Set of 1 Rep @ 60% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 70% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 80% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 85% of Clean & Jerk 1 Rep Max

1 Set of 1 Rep @ 90% of Clean & Jerk 1 Rep Max

Power Clean

3 Sets of 3 Reps @ 70% of Clean & Jerk 1 Rep Max

Clean + Jerk

4 Sets of 2 Reps @ 80% of 1 Rep Max

Pressing Snatch Balance

4 Sets of 4 Reps*
*Work up to weight you can maintain with proper form.

Back Squat

1 Set of 4 Reps @ 60% of 1 Rep Max

1 Set of 4 Reps @ 70% of 1 Rep Max

4 Sets of 4 Reps @ 80% of 1 Rep Max

Met Con

3rounds
5 min AMRAP
3 strict pull ups
5 HSPU 

7 box jumps 

rest 1 minute