WOD 130916:

BBG

1) 15 min to establish a 1RM 3-Position Snatch (floor, hang, hip).

2) 3X1 3-Position Snatch (floor, hang, hip) @ 90-95% of Max from #1 – rest 60-90 sec.

3a) 4X5 Snatch Grip RDL + 5 Snatch Hi-Pulls – (this is 5 RDLs first, then 5 Hi-Pulls without dropping the bar) heaviest possible, rest 60 sec.
3b) 4X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

7 rounds for total time of:

Row 250m
14 Lateral Box Jumps 20″ (touch on top)
7 Hang Power Cleans 175/120#

Rest 1:1