Thursday WOD 140109

Warmup
mobility - open up hips and shoulders
50 double unders
2 rounds
  10 barbell thrusters 75# 
  10 pullups

Oly
1) 8:00 to work to a 3rm Power Clean & Push Jerk 
    (1 CL & 1 PJ for 3 reps, touch & go reps)  – stay within the allotted time
2) 2XME Power Cleans & Push Jerks @ 85% of max from #1 – rest as needed

Note: AxB notation is A sets of B reps, so ME indicates perform the max number of reps

Strength/Skill
1a) Front Squat: 1X8@70%, 1X8@75%, 1X5@80%, 1X5@85%  - rest 90 sec.
1b) 4X8 Bench Press - heaviest possible, rest 90 sec.

Conditioning
For time:

14 Power Snatches 95/75#
14 Box Jumps 30/24″
14 Power Snatches 95/75#
14 Box Jumps 30/24″
7 C2B
7 Power Snatches 125/105#
7 Box Jumps 30/24″
7 Power Snatches 125/105#
7 Box Jumps 30/24″
3 Muscle-Ups


Notes: use a 45# plate and 25# plate to get the 30# height on a 24# box.