WOD:

1) Power Snatch: 15-20 minutes to establish a 1RM

Warm-up and rest as needed. Establish a Max Power Snatch. Ideally no pressing out, and work to maintain the integrity of the movement by not dropping out wide.

2) Power Clean and Jerk: 15-20 minutes to establish a 1RM

Warm-up and rest as needed. Establish a Power Clean and Jerk. This should be a Split Jerk. Work to maintain the integrity of the movement by not dropping out wide.

3) 3 rounds AQAP:

15 Chest-to-bar Pull-ups

15 Box Jumps 24/20

15 Kettlebell Swings 70/53

15 Box Jumps 24/20

Extra Work:

4) Burgener Warm-up: 5 rounds not for time

This should be 5 rounds of 3 reps of each movement. Go no heavier than a barbell. This is about precision movements not about time to complete.

5) Superman Position: Accumulate 3 minutes

Use as many attempts as needed to accumulate 3 minutes in the Superman Position.

For results post weights of Power Snatch and Clean and Jerk along with time to complete Met-con and any scaling used. If you did Extra Work post thoughts on Burgener Warm-up, and time and attempts to accumulate 3 minute Hollow Position.

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