WOD:

1) Snatch: 1 Rep Every 1:00 x 12 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) AQAP:

100 Burpee Pull-ups

EMOTM 2 Squat Cleans 225/155

Scale as needed. Workout courtesy of videos floating around Facebook.

4) AQAP:

30-20-10 Strict Handstand Push-ups

1000m/900m Assault Bike

Scale as needed to make it a Met-con.

5) Death By Strict Chest-to-bar Pull-up:

Perform 1 rep the first minute, 2 the second, 3 the third, and so on until you can’t complete the reps in the minute.

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