WOD:

1) Snatch: 3-2-1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 3 is at 60%. Triple and Double are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat.

2) Clean and Jerk: 2-2-1-1-1-1-1

Warm-up as needed. Rest 90-120 seconds between sets. Take absolutely no more sets than prescribed. First set of 2 is at 60%. Doubles are drop and reset between reps. Establish a heavy single for the day, no more than 1 missed lift. All reps full Squat and Split Jerk.

3a) 3 rounds AQAP:

24 Calorie Row

12 Overhead Squats 155/105

6 Muscle-ups

Rest 5 minutes

3b) 3 rounds AQAP:

400m Run

30 Burpees

20 Handstand Push-ups

Keep track of time for each piece, as well as total time to complete including rest. If you’re planning to do this workout please come in either at the 8 AM or 10:30 AM time slot. There will not be room at 9:15 AM to perform this workout.

4) Handstand Walk: 200ft for time

If you’re not proficient in Handstand Walking, spend 10 minutes practicing.

5) Ring Push-ups: 7 x :30/:30 for Max Reps

Keep track of reps completed for each round.

6) Bar Pull-Overs: 5 sets of 5

Rest 90-120 seconds between sets.

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