Melbourne. My one and only.

Thank you, Leigh, Mike and GW Performance.

WOD 150921:

BBG

5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a heavy, but non-maximal complex, rest 2:00

Strength/Skill

1a) 4X5 Weighted GH Raise – heaviest possible, rest 2:00

1b) 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00

Conditioning

5 rounds of:

Run 200m
12 KB Thrusters 24/16kg (2 KBs)
16 KB Swings 24/16kg

Rest 1:1