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WOD:

Session A:

1) High-Hang Snatch: 1 Rep Every 1:00 x 12 sets

Start around 60% of your 1RM. Build as heavy as deemed fit.

2) High-Hang Clean: 1 Rep Every 1:00 x 12 sets

Start around 60% of your 1RM. Build as heavy as deemed fit.

3) “Open 19.3” – AQAP:

200ft Single Arm Dumbbell Overhead Walking Lunges 50/35

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

50 Strict Handstand Push-ups

200ft Handstand Walk

10 minute time cap.

4) Front Squat Clusters: 5 sets of 1.1.1.

Start around 80% of your 1RM and build. Perform 3 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds).

5) Back Rack Reverse Lunges: 4 sets of 4/side

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

Session B:

1) Run: 5 x 1 mile

Rest 3 minutes between miles. Goal is consistent pacing.

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