WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%>

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Goal is as many lifts as possible at 80%>

3) AQAP:

1 mile Run

30 Muscle-ups

1 mile Run

Rest 10 minutes

4) 3 rounds AQAP:

100 Double-unders

20 Alternating Dumbbell Squat Snatch 70/50

5 Rope Climbs 15ft

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