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WOD:

* If you’re planning to do the comp programming today, please come in at 10:30.

1) Speed Snatch Ladder: 1-3 attempts at each set of weights

Men: 155, 165, 175, 185, 195…205, 215, 225, 235, 240…245, 255, 265, 270, 275

Women: 105, 115, 125, 130, 135…140, 145, 150, 155, 160…165, 170, 175, 180, 185

Warm-up as needed. Cap each attempt at 3 minutes. All reps must be performed as a full Squat Snatch. Scale as needed.

2a) 7 minute AMRAP:

30 Hang Power Cleans 135/95

30 Toes-to-bar

Rest 5 minutes

2b) 7 minute AMRAP:

20 Overhead Squats 185/125

20 Strict Handstand Push-ups

Rest 5 minutes

2c) 7 minute AMRAP:

10 Deadlifts 315/205

10 Muscle-ups

Scale as needed. Ideally scale the OHS to something that you can Snatch Overhead and not something you have to Clean and Jerk to behind the neck and then put up into your OHS position.

3) Strict Chin-Up: 50 for time

Keep track of total time and attempts to complete. Goal is to stay away from singles.

4) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as able.

5) 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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