WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split.

3) 10 rounds AQAP:

7 Sumo Deadlifts High-Pulls 95/65

7 Front Squats 95/65

7 Shoulder-to-Overhead 95/65

Extra Work:

4) 10-8-6-4-2 – AQAP:

Strict Deficit Handstand Push-ups 3″

Box Jumps 40/30

Scale as needed.

5) Strict Pausing Chest-to-bar Pull-ups: 7 sets of 3

Rest 90-120 seconds between sets. 5 second pause at the bar. Use assistance as needed.

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