WOD:

1) Snatch + Snatch Balance + Overhead Squat: Max for Day, 95%, 90%

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

2) Clean + Push Jerk + Jerk: Max for Day, 95%, 90%

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

3) Back Squat: 5RM for Day, 10 @ 50%

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

4) Good Morning: 3 sets of 5 @ 20% of Deadlift

Warm-up as needed. Rest 90-120 seconds between sets.

5) 3 rounds AQAP:

1 mile Assault Bike

12 D-Ball Over the Shoulder 150/100

9 Muscle-ups

Scale as needed.

6) 5 rounds AQAP:

15 Wall Balls 30/20

12 Power Snatch 75/55

9 Bar Facing Burpees

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