WOD:

1) 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. All reps full Squat.

2) Clean and 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. All reps full Squat.

3) 10 minute AMRAP:

15 Wall Balls 20/14

12 Knees-to-armpits

9 Power Snatch 65/45

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

https://www.youtube.com/watch?v=7eJ_WNu4AfY