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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) AQAP:

21 Overhead Squats 135/95

30 Toes-to-bar

15 Power Snatch 135/95

20 Toes-to-bar

9 Hang Squat Snatch 135/95

10 Toes-to-bar

Rest 10 minutes

4) 4 rounds AQAP:

400m Run

7 Burpee Muscle-ups

Rest 10 minutes

5) Deficit HSPU: 30 for time

You choose the deficit and whether or not to do strict or kipping.

6) 3 rounds AQAP:

30 Good Mornings 95/65

30 Abmat Sit-ups

Scale down the Good Morning volume if you haven’t been hitting regular posterior chain work, they will wreck you otherwise.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

https://www.youtube.com/watch?v=C-Lq6FTwRWI