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) 3 rounds AQAP:

400m Run

21 Strict Handstand Push-ups

7 Power Cleans 225/155

Rest 10 minutes

4) 3 rounds AQAP:

500m Row

21 Dumbbell Thrusters 50/35

7 Rope Climbs 15ft

Rest 10 minutes

5) 3 rounds AQAP:

1000m Assault Bike

50 Double-unders

7 Burpee Muscle-ups

Rest 10 minutes

6) Strict Supinated Chest-to-bar Pull-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

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