WOD:

1) Snatch: 1 Rep EMOTM x 15 sets

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

2) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets

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

3) Pistol Squats: 5 sets of 5/side

Warm-up as needed. Load as heavy as possible. Rest 90-120 seconds between sets.

4) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Load as heavy as possible.

5) AQAP

3 rounds of…

400m Run

21 Toes-to-bar

then 3 rounds of…

400m Run

15 Overhead Squats 135/95

then 3 rounds of…

400m Run

9 Burpee Bar Muscle-ups

There is no rest between pieces, ideally though mark your splits for each 3 round piece.

6) 10 minute AMRAP:

50ft Handstand Walk

10 Strict Handstand Push-ups

If you have neither of these movements perform a 10 minute EMOTM working on one of them.

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

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