WOD:

1) Snatch:

4 sets of 1 @ 65%

4 sets of 1 @ 70%

4 sets of 1 @ 75%

Rest 90-120 seconds between sets.

2) Clean and Jerk: Build to a Heavy Single

Spend no more than 20 minutes on this.

3) Row: 10k

Moderate > Moderately Hard. Not performing as a time trial, just a good working 10k row.

4) Hip Extension: 3 sets of 30

Rest 90-120 seconds between sets. Add load as deemed fit.

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