WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max.

3) “CF Liftoff 2015”- 12 minute AMRAP:

3 Snatch 135/95

6 Clean and Jerk 135/95

9 Chest-to-bar Pull-ups

54 Double-unders

Extra Work:

4) 10 minute Up Ladder:

1 Legless Rope Climb 15ft

5 D-Ball Bear Hug Squats 150/100

Workout goes 1+5, 2+10, 3+15, and so on until 10 minutes is up.

5) Strict Chin-up: 7 sets of 3

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

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