WOD 130918:

BBG

1) 10 minutes to establish 3RM UB Power Snatch (these should be touch and go reps).

2) 10 minutes to establish 3RM UB Power Clean (these should be touch and go reps).

3) 10 minutes to establish a 3RM Jerk from blocks/rack (each rep may be dropped).

4a) 4X5 Clean RDL + 5 Clean Grip Jump Shrugs From Hips – heaviest possible, rest 60 sec. DEMO VIDEO
4b) 4X5 Double Hand KB Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

For time:

20 Push Press 135/95#
12 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Push Jerks 135/95#
9 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#
20 Split Jerks 135/95#
6 Muscle-Ups
20 (steps) BB Walking Lunges (front rack) 135/95#