WOD 130909:

BBG

Compare 1 to 130805.

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.

2) 3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.

3a) 4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.
3b) 4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.

Conditioning

*This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

3:00 AMRAP of:
9 Shoulder to OH 135/95#
12 TTB

1:00 ME Muscle-Ups

6:00 to establish a 3RM Split Jerk