WOD 130731:

1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% – rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

3 rounds for total time of:

9 Deficit HSPU 6/4″
50 KBS 24/16kg
9 Bar Muscle-Ups

Rest 1:1