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) Regionals “13.4” – AQAP:

100 Wall Balls 20/14

100 Chest-to-bar Pull-ups

100 Alternating Pistol Squats

100 Alternating Single Arm Dumbbell Snatch 70/50

Rest as needed.

4) 3 rounds AQAP:

400m Run

40 Push-ups

Rest as needed.

5) Sled Drag: 400m

Light. This should be relatively easy, smooth and steady, same pace the entire time.

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