WOD:

1) Snatch: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 1 @ 70%, 1 @ 72%, 1 @ 74%, 1 @ 77%, 1 @ 74%, 1 @ 72%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split. Drop and reset between the doubles.

3) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

4) 20 minute AMRAP:

75 Bar Facing Burpees

50 Shoulder-to-Overhead 135/95

25 Muscle-ups

Max Calories Rower

Scale Muscle-ups appropriately so that you have at least 2 minutes to finish on the rower. If you plan to do this workout, please come to the 10:30 session accordingly as there won’t be enough rowers in the 8:00 and 9:15 AM classes for this.

5) Skull Crushers: 4 sets of 12

Rest 90-120 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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