WOD:

Session A:

1) Every 3:00 x 5 sets

15 Burpees +

15 Chest-to-bar Pull-ups

Scale as needed so the Pull-ups are done Unbroken. Goal is fast, but maintainable paces with absolute minimum transition time.

2) Neutral Fat Grip Strict Pull-up: 5 sets of 6

Rest 2-3 minutes between sets. Load as deemed fit.

3) Run – 10 sets of:

200m Hard

100m Walk

No passive rest anywhere. Push the 200m’s Hard, but at a consistent pace.

4) Cable Flat Bar Upright Rows: 3 sets of 30

Rest 90-120 seconds between sets. Focus on positioning over loading.

Session B:

1) 5 sets of:

2 Snatch Pulls +

1 Snatch +

1 Hang Snatch

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

2) 5 sets of:

2 Clean Pulls +

1 Clean +

1 Hang Clean +

1 Jerk

Rest 2-3 minutes between sets. Build to a heavy complex for the day.

3) 21-18-15-12-9-6-3 – AQAP:

Hang Power Snatch 75/55

Calories Ski Erg

Scale as needed.

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