WOD 120730

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85%
205-215F-215-230F-220F-220-220-215-215

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80%
245-245-245-260-275F-295-275-275-275-260-260

Accessories
1a) 3X3 Heaving Snatch Balance
205-205-215

1b) 3X5 Pendlay Rows
185-185-185

Conditioning
1 Minute ME Bar Muscle-Ups

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
 
1 Minute ME Bar Muscle-Ups

5-1 Muscle Up and 7:35 Triplet