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WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

1 Snatch Pull +

1 Snatch +

2 Overhead Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

1 Clean Pull +

1 Clean +

2 Jerks

Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between reps 1 and 2.

2) 10 minute AMRAP:

200ft Single Arm DB OH Lunge 50/35 or 64 Alternating Steps

50 Single Arm DB Box Step-ups 50/35 @ 24/20

50 Single Arm DB STOH 50/35

10 Wall Climbs

Scale as needed.

Extra Work:

3) Pistol Squats: 10 minute EMOTM:

If you don’t have these, use a band and pins to help assist you.

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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