WOD:

1) Snatch Work: 1 Snatch Every 30 seconds for 5 minutes, 1 Snatch EMOTM for 10 minutes

This will be a continously running clock, there will be no break between the two pieces. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%. All reps are full squat.

2) Clean and Jerk Work: 1 Clean and Jerk  Every 30 seconds for 5 minutes, 1 Clean and Jerk EMOTM for 5 minutes

This will be a continuously running clock, there will be no break between the two pieces. For the duration of this you will alternate Clean and Jerk and just Clean, so there should be a total of 8 Clean and Jerks and 8 Cleans. All full squat. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%.

3) 3 rounds AQAP;

30 Kettlebell Swings 70/53

30 Shoulder-to-Overhead 95/65

Extra Work:

4) Bar Muscle-ups: 10 minutes EMOTM

Consistent rep count for all 10 minutes.

5) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

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