WOD:

1) Power Snatch: Establish a 1RM

Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

2) Power Clean + Push Jerk: Establish a 1RM

Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

3) Every 3 minutes for As Long As Possible:

2 rounds of…

10 Overhead Squats 65/45

10 Pull-ups

Each 3 minute period the rep count goes up by 2, so 12, 14, 16, 18, etc.

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Rebounding Box Jumps: 10 minutes Practice

Only work within the height that you can rebound.

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

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