*Help Support Damon HERE

WOD:

1) Every 1:30 x 7 sets: 3-Position Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Performed as Floor, Below the Knee Hang, Above the Knee Hang.

2) Every 1:30 x 7 sets: 3-Position Clean

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Performed as Floor, Below the Knee Hang, Above the Knee Hang + 1 Split Jerk

3) 4 rounds AQAP:

50 Double-unders

21 Wall Balls 20/14

12 Power Snatch 75/55

Extra Work:

4) Cable Hamstring Curls: 100 Reps

Pick a weight you can do 40-50 reps to start.

5) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip.

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