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) 30-20-10 – AQAP:

Thrusters 95/65

Box Jump Overs 24/20

Rest 10 minutes

4) AQAP:

100-75-50 Double-unders

12-9-6 Hang Power Cleans 225/155

3-2-1 Legless Rope Climbs 15ft

Rest 10 minutes

5) Muscle-ups: Max Reps Every 3:00 x 5 sets

If you have 12+ reps consistently across all 5 sets then add a weight vest to bring the volume down.

6) Strict Chest-to-bar Pull-ups: 50 for time

No Singles.

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