WOD:

1) Snatch: 1 Rep Every 1:00 for 15 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 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

800m Run

80 Alternating Pistol Squats

400m Run

40 Dumbbell Shoulder-to-Overhead 50/35

200m Run

20 Power Cleans 165/115

100m Run

10 Rope Climbs 15ft

4) Muscle-ups: 4 x Max Reps

Rest 3 minutes between sets.

5) Deficit HSPU: 2 reps EMOTM x 10 sets

You pick the deficit. Adjust through the course of the 10 sets if desired.

6) Strict Close Grip Chin-up: 5 sets of 5

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

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