WOD 131213:

BBG

3X1 Snatches @ 95% – rest as needed

Strength

1a) 4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
1b) 4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.

Conditioning

5 rounds for total working time of:

10 OHS 135/95#
500′ Shuttle Run (50′ course, 5 down and back trips)
10 C2B Pull-ups

Rest 1:00 after each round.