WOD:

1) 3-Position Snatch: 7 x 1

High Hang, then Above the Knee, then Floor. No dropping the bar between reps. All reps full squat. Rest 90-120 seconds between sets.

2) 3-Position Clean + 1 Jerk: 5 x 1

High Hang, then Above the Knee, then Floor, finish with a Jerk. No dropping the bar between reps. All reps full Squat and Split Jerk. Rest 90-120 seconds between sets.

3) 3 rounds AQAP:

30 Burpee-to-target

20 Kettlebell Swings 70/53

10 Squat Cleans 185/123

Rest 5 minutes

Target should be a minimum of 6″ out of your reach.

4) Toes-to-bar: 3 x Max Reps

Rest 2 minutes between sets. Stop when you lose your kip.

5) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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