WOD:

1) Every 90 seconds for 7 sets: 3 Touch and Go Power Snatch @ 70% or higher

Warm-up appropriately. Once starting you may adjust the weight each set as deemed fit. Percentages aren’t golden for everyone, so ultimately work at what is appropriate for you. Focus on technique over load.

2) Every 90 seconds for 7 sets: 3 Touch and Go Power Clean + 1 Push Jerk @ 70% or higher

Warm-up appropriately. Once starting you may adjust the weight each set as deemed fit. Percentages aren’t golden for everyone, so ultimately work at what is appropriate for you. Focus on technique over load.

3) AQAP:

50 Kettlebell Swings 70/53

50 Burpees

50 Kettlebell Swings 70/53

Extra Work:

4) Bar Muscle-ups: 10 minutes EMOTM

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

5) Sled Sprints: 8 x 50m

Rest 90 seconds between intervals. Sled should be light enough that you can legitimately sprint with it.

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

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