WOD:

1) Snatch:

A – Build to a Heavy Single

B – 2 sets of 1 @ 90% of Heavy Single

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. No more than 3 missed lifts.

2) Clean and Jerk:

A – Build to a Heavy Single

B – 2 sets of 1 @ 90% of Heavy Single

Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split Jerk. No more than 3 missed lifts.

3) 20 minute AMRAP:

5 Power Cleans 155/105

10 Toes-to-bar

15 Wall Balls 20/14

This is a great workout to work on unbroken capacity. Goal should be to hit everything for the entire workout as unbroken movements.

4) AQAP:

10 Legless Rope Climbs

30 Deficit Handstand Push-ups

For Deficit Handstand Push-ups you choose the deficit and whether you want to work strict or kipping. Pick something you can do multiple reps at a time at least to start.

5) Weighted Pull-ups: 5 sets of 5

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

6) Sled Drag: 400m

Light. Focus on walking through your heels, easy, and smooth and steady.

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