WOD:

1) Snatch: 2 sets of 1 @ 70%, 4 sets of 1 @ 75%

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

2) Every 3 minutes for As Long As Possible:

2 rounds of…

10 Overhead Squats 95/65

10 Chest-to-bar Pull-ups

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

3) Clean and Jerk: 2 sets of 1 @ 70%, 4 sets of 1 @ 75%

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

4) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

5) Snatch Push Press: 2 sets of 4  @ 87%, 2 sets of 3 @ 87%

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

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

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