WOD:

1) Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

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

3) AQAP:

50 Calorie Row

50 Thrusters 95/65

50 Calorie Row

Rest 5-10 minutes

4) 4 rounds AQAP:

21 Wall Balls 20/14

15 Handstand Push-ups

9 Deadlifts 225/155

Rest 5-10 minutes

5) 3 rounds AQAP:

400m Run

3 Legless Rope Climbs 15ft

If you’re not proficient in Legless Rope Climbs swap reps as needed using legs, for instance 1 Legless + 2 w/Legs.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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