WOD:

1) 3-Position Snatch: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor. All reps full Squat. Use straps if you need them have them.

2) 3-Position Clean + 1 Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor, followed by 1 Jerk. All reps full Squat.

3) 20 minute AMRAP:

50 Calorie Row

25 Power Cleans 95/65

15 Handstand Push-ups

50 Calorie Row

20 Power Cleans 135/95

15 Handstand Push-ups

50 Calorie Row

15 Power Cleans 185/123

15 Hanstand Push-ups

50 Calorie Row

10 Power Cleans 225/155

15 Handstand Push-ups

Max Calorie Rowed

Rest 5 minutes

4) AQAP:

50 Bar Facing Burpees

If you’re planning to do this workout, please come at either 8:00 AM and perform it in the back room, or come to the 10:30 Competitors session.

5) Strict Chest-to-bar: 50 for time

Keep track of total time and attempts to complete, the goal should be to stay away from singles.

6) Good Morning: 4 sets of 10

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

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

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