WOD:

1) Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 10 minute AMRAP:

15 Wall Balls 30/20

12 Chest-to-bar Pull-ups

9 Box Jump Overs 30/24

Extra Work:

4) 5 rounds AQAP:

100ft Handstand Walk

10 Alternating Pistol Squats

1 Legless Rope Climb 15ft

Scale as needed. Use this as skill practice time if you don’t have these movements.

5) Ring Row: 4 sets of 10

Rest 90-120 seconds between sets. Feet on 20″ box. Strict. Add load if able.

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