WOD 5.23.13

Image courtesy of exercisegoals.com
The front rack barbell step-up.

STRENGTH:

Front Squat: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00
Push Press: 1 @ 70 %, 1 @ 75%, 1 @ 85%, 1 @ 95, 1 @ 100-101%-rest 1:00


CONDITIONING:

4 minute AMRAP:

8 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
12 Clean and Jerks, 95/65#, 65/45#
-rest 2:00

3 minute AMRAP:

6 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#
9 Clean and Jerks, 95/65#, 65/45#
-rest 1:00

2 minute AMRAP:

4 Alternating front rack step-ups, 24/20"; 95/65#, 65/45#

6 Clean and Jerks, 95/65#, 65/45#


CASH-OUT:

3xME Strict Pull-ups-rest as needed between sets
* Once you drop off the bar, the set is over.

Post loads, rounds/reps for each AMRAP, and total pull-ups to comments.