WOD:

1) Snatch: 1 Rep Every 1:00 x 15 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 1:30 x 10 sets

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

3) “13.4” – 7 minute Up Ladder:

3 Clean and Jerks 135/95

3 Toes-to-bar

Workout goes 3, 6, 9, and so on until 7 minutes is up.

Rest 5-10 minutes.

4) 3 rounds AQAP:

15/10 Calories Assault Bike

10 Thrusters 135/95

Rest 5-10 minutes

5) 5 rounds AQAP:

2 Legless Rope Climbs 15ft

50ft Handstand Walk

If you can’t perform a Handstand Walk, scale with 50 seconds of Handstand Hold each round.

6) Strict Ring Dips: 50

For time. No singles.

7) Ring Swings: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. If you’re hands are beat, don’t tear them up.

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