WOD:

1) Power Snatch: 1 Rep EMOTM x 15 sets

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

2) Power Clean + Push 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.

3a) 3 rounds AQAP:

400m Run

12 Overhead Squats 155/105

9 Strict Handstand Push-ups

Directly into

3b) 3 rounds AQAP:

400m Run

9 Clean and Jerks 155/105

6 Muscle-ups

No Rest between parts A and B.

4) Chest-to-bar Pull-ups: 10 minute EMOTM

Pick a rep count you can sustain. If your hands are beat up, perform these strict.

5) Weighted Chin-up: 5 sets of 5

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

6) Single Arm Dumbbell Row: 4 sets of 6-8 reps

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 HERE