WOD:

1) Power Snatch + Hang Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Power Clean + Hang Power Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 10 minute AMRAP:

15 Wall Balls 20/14

12 Pull-ups

9 Box Jump Overs 24/20

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) D-Ball Bear Hug Carry: 400m

Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE