WOD:

1) Snatch: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less

Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat.

2) Clean and Jerk: 1×2 @ 60%, 1×2 @ 70%, 1 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 95, 2×1 @ 95% or less

Warm-up as deemed fit. Rest approximately 90 seconds between working sets. These should all be full Squat and Split Jerk.

3) 3 rounds AQAP:

7 Muscle-ups

14 Shoulder-to-Overhead 155/105

50 Double-unders

Sub for Muscle-up is 10 Pull-ups/C2B and 10 Push-ups/Ring Dips per round.

4) Dog Sled Push: 5 x 30 seconds work/90 seconds rest

This should be heavy, and the goal is to go max effort, smoke yourself.

5) Triple-under Practice: 10 minutes

If you don’t have a consistent 50 Double-unders Unbroken work on those.

6) GHD Sit-ups: 3 x 15-30 reps

Pick a rep count that you can work through without having to take extended pauses/stops.

7) Hip Extension: 8 x 20:10

Max Reps.

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

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