WOD:

1) Snatch + 2 Overhead Squats: Every 1:00 x 10 sets

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

2) Clean + 2 Jerks: Every 1:00 x 10 sets

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

3) 7 minute Up Ladder:

3 Overhead Squats 65/45

3 Pull-ups

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Overhead Therapy Squats: 50 for time

These should be done slow, and should have you trembling. This should take approximately 10 minutes.

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