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) 3 rounds AQAP:

1000m Assault Bike

21 Clean and Jerks 135/95

7 Rope Climbs 15ft

Rest 10 minutes

4) “JT” – 21-15-9 – AQAP:

Handstand Push-ups

Ring Dips

Push-ups

Rx’d is Strict, scale volume before you scale to kipping.

5) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use stall bar if you have one.

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