WOD 120730

BB Gymnastics

1) Snatch:
3X1@80% - 140#
1X1@85% - 150#
1X1@90% - 155#
1X1@95% - 165# F
3X1@90% - 155#
2X1@85%  - 150#
rest 30-60 seconds.

2) Clean & Jerk:
1X1@80% - 195#
1X1@ 85% - 210#
1X1@90% - 220#
3X1@85% - 210#
2X1@80% - 195#
rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
     135 x 155 x 170

1b) 3X5 Pendlay Rows – heavy, rest 60 sec.
     155 x 155 x 160

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

     12:10 Total Working Time
      6 MU + 1 MU

Had to drop to abmat situps for last round. Snatch balance felt better, had to drop every rep and re-rack from floor between reps.