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WOD:

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

Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat.

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

Warm-up as needed. Upon starting your working sets, rest no more than 90 seconds between lifts. These are all full Squat and Split Jerk.

Love the intensity, and holy speed

3) AQAP:

100 Burpees

Extra Work:

Depending on how the Extra Work builds into the days program don’t be afraid to build it into your warm-up if you arrive to class early.

4) Reverse Hyper Hold: 5 x 5 for 5 seconds

Rest 90 seconds each. Hold at the top squeezing your glutes and hamstrings.

5) Row: 5K @ Approximately 85%

Keep track of total time and splits.

For results post weight of all sets of Olympic Lifts and time to complete Met-con along with any scaling used. If you did Extra work post weights, times, etc.

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