WOD 130828:

BBG

Compare 1-3 to 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) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.

4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.