WOD:

1) Snatch: 2 x 2 @ 60%, 2 x 2 @ 70%, 2 x 2 @ 80%, 4 x 1 @ 80% or Higher

Warm-up as needed. These are not touch and go sets, drop the bar between reps but perform a quick reset. Rest 90 seconds between sets. All reps are full Squat.

2) AQAP:

100m Sled Drag 205/140

20 Handstand Push-ups

40 Toes-to-bar

60 Wall Balls

100m Sled Drag 205/140

800m Run

Extra Work:

3) Box Jumps: 3 x 15

Rest 90 seconds between sets. The goal here is speed and rebounding, only work as high as you can maintain a rebound.

4) Farmers Carry: 5 x 50ft

Rest 90 seconds. Heavy as possible.

5) Back Extension: 3 x 30

Rest 90 seconds between sets.

6) Reverse Hyper: 5 x 5 @ 5 second hold

Rest 90 seconds between sets. Heavy as possible.

For results post weight of each set of Snatches and time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, times, etc.

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