WOD:

1) Snatch:

2 sets of 3 @ 70%

3 sets of 2 @ 75%

4 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles.

2) Clean and Jerk:

2 sets of 3+1 @ 70%

3 sets of 2+1 @ 75%

4 sets of 1 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between Triples and Doubles.

3) Back Squat: 5 sets of 3 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets.

4) Good Morning: 3 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible, but focus on positioning first and foremost.

5) Strict Press: 3 sets of 8

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

6) 3 rounds AQAP:

30 Calorie Row

20 Hang Power Cleans 135/95

10 Bar Facing Burpees

5 Rope Climbs 15ft

Scale as needed.

7) AQAP:

10-8-6-4-2 Thrusters 135/95

2-4-6-8-10 D-Ball Over the Shoulder 150/100

Scale as needed.

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