WOD:

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

2 Power Snatch +

2 Hang Squat Snatch +

2 Overhead Squats

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

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

2 Power Clean +

2 Hang Squat Clean +

2 Push Press

Start around 50% of your 1RM. Build as heavy as deemed fit. Goal is constant movement on the barbell.

3) AQAP:

75 Alternating Dumbbell Snatch 50/35

50 Toes-to-bar

25 Burpees

Extra Work:

4) Cable Flat Bar Upright Rows: 3 sets of 30

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

5) GHD Sit-ups: 3 sets of 10-20 Reps

Rest 90-120 seconds between sets. 

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