WOD:

1) Every 1:30 x 7 sets:

Muscle Snatch +

3 High Hang Power Snatch +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

Muscle Clean +

3 High Power Clean +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

21-15-9 Squat Snatch 75/55

42-30-18 Push-ups

Extra Work:

4) Flat Bar Cable Row: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

5) Bench Leg Tucks: 100 Reps

Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in.

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