WOD:

1) 20 minute EMOTM: Odd, Muscle-ups, Even, Box Jumps 24/20

Pick rep counts you can maintain. No more than 10 Box Jumps/round.

2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85%

Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full squat.

3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 5×1 @ 85%

Warm-up as needed. Rest 90-120 seconds between lifts. All lifts full squat and Split Jerk.

4) 10 minute AMRAP:

15 Wall Balls 20/14

12 Power Cleans 115/75

9 Toes-to-bar

If you poured it out on the Open workout yesterday, treat this as an Unbroken workout, i.e. pace it a little more.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets. Weight if able.

6) Hip Thrust: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

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

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