WOD 05/03/2014

Paleo Parma!!

Power

5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

2A) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec. 
2B) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec.

Strength

1) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2)

*This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading.

2) Front Squat: Max Reps @ 100% of #1 (after1:00 rest)

Conditioning

1) 5 rounds for time of:

12 TTB
12 Burpee Box Jumps 24/20"

Rest 1:1 (include rest after final round before beginning #2)

2) 20/15 Muscle-Ups for time.