WOD:

1) Every 1:30 x 7 sets: 3-Position Snatch (Floor, Low Hang, Hang)

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: 3-Position Clean (Floor, Low Hang, Hang)

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 10 rounds AQAP:

10 Deadlifts 135/95

10 Push-ups

Extra Work:

4) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip.

5) Belt Squat Machine: Every 1:00 x 5 sets – 10 Good Mornings + March Remained of the Minute

Load with around 30-40% of your bodyweight.

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