WOD:

1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts.

2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @ 80%, 4×1 @ 85%

Warm-up as deemed fit. Upon starting your working sets rest no more than 90 seconds between lifts.

3) “Randy”- AQAP:

75 Power Snatches 75/53

Extra Work:

3) Bar Muscle-up: 10 minutes EMOTM

Pick a rep count you can maintain for the entire 10 minutes

4) Reverse Hyper: 3 x 20

Rest 90 seconds. Heavy as possible

For results post weights of each set of Olympic Lifts and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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