Monday- 07/30/12- Oly Work, Max MU/Shuttle/KB/Max MU Wod, MWDO 129/365

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO

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.

MWOD 129/365-
http://www.youtube.com/watch?v=EURick0KUQI