WOD:

1) Snatch Pull + 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 + Push Jerk: 3 T+G Reps Every 2:00 x 5 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) 3 rounds AQAP:

21 Power Snatch 45/35

15 Knees-up

9 Bar Facing Burpees

Yes we are really are doing Burpees 2 days in a row, yay!

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Kipping Pull-up: 10 minutes Practice

Work on any facet of a Kipping Pull-up

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