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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) AQAP:

60 Calories Rowed

40 Thrusters 95/65

50 Burpee Box Jump Overs 24/20

40 Thrusters 95/65

60 Calories Rowed

Rest 5 minutes

4) AQAP:

50 Chest-to-bar Pull-ups

Keep track of total time and attempts to complete.

5) Ring Rows: 4 sets of 8-10

Rest 90-120 seconds between sets. Feet on 20″ Box. Heavy as possible.

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.

Post Results/Thoughts To Comments