WOD 130923:

BBG

1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.

2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1

3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
3b) 6X5 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

10 min AMRAP of:

100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups

*Note: Lateral jumps should be done over a hurdle, not a box. Each jump counts one rep.