WOD:

1) Snatch: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

3) 20 minute EMOTM: Odd, 10 Wall Balls 30/20, Even, 30 Double-unders

Adjust reps as needed, this shouldn’t be more than 20 seconds of work each round.

4a) 21-15-9 – AQAP:

Shoulder-to-Overhead 135/95

Pull-ups

Rest 5 minutes

4b) 15-12-9 – AQAP:

Shoulder-to-Overhead 165/115

Chest-to-bar Pull-ups

Rest 5 minutes

4c) 9-6-3 – AQAP:

Shoulder-to-Overhead 205/135

Bar Muscle-ups

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

6) Good Morning: 4 sets of 10

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

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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