* Next Programming Cycle here.

WOD:

1) Overhead Squat: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) Snatch Push Press: 3 sets of 7

Rest 2-3 minutes between sets. Heavy as possible.

3) 10 minute AMRAP:

5 Power Cleans 95/65

10 Wall Balls 20/14

20 Double-unders

Extra Work:

4) Burgener Warm-up: 3-5 rounds with an Empty Barbell

Not for time. Focus on clean, smooth, fast movements.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments