WOD:

1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85%

Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat.

2) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85%

Warm-up as needed. Rest 90 seconds between lifts. All lifts full Squat and Split Jerk.

3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 5 rounds AQAP:

5 Front Squats 185/123

10 Toes-to-bar

40 Double-unders

Goal should be unbroken on all movements.

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Row: 5 x 500m

Rest 20 seconds between intervals. Row @ your 2K pace.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=CJhZVdRFNcI