WOD:

1) Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start at 60% of 1RM. Build as heavy as deemed fit. All reps full squat.

2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

3) AQAP:

1 mile Run

30 Muscle-ups

1 mile Run

30 Thrusters 155/105

1 mile Run

Run the 1st mile as a Time Trial/Hard effort. Mark time for 1st mile and end of 30 Muscle-ups.

4) 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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