WOD:

1) Hang Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

2) Hang Clean + Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. Jerk can be Split or Push, whichever your prefer.

3) 10 minute Up Ladder:

3 Pull-ups

3 Power Snatch 65/45

30 Double-unders

Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

Extra Work:

4) Ring Dips: 10 minutes Practice

Work on any facet of a Ring Dip…Strict, Assisted, Supports, Weighted, Tempo, Kipping, etc.

5) Front Plank: 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 HERE