WOD:

1) 15 minutes EMOTM: 1 Power Snatch

Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range.

2) 10 minutes EMOTM: 1 Power Clean + Push Jerk

Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts.

3) AQAP:

15-12-9 Clean and Jerk 135/95

75-50-25 Double-unders

Extra Work:

4) GHD Sit-ups: 8 rounds of :20/10

Record total reps completed.

5) Row: 2 sets of 8 rounds of :20/10

Rest 5 minutes between each set of 8 rounds. Record meters hit for each 8 round piece.

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

Post Results/Thoughts To Comments

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