WOD:

1) Snatch: 8 x 1 @ 80% of 1RM

Warm-up as needed. Rest 60-90 seconds between sets.

2) Clean and Jerk: 6 x 1 @ 80% of 1RM

Rest 60-90 seconds between sets.

3) 12 minute AMRAP:

2 Rope Climbs 15 feet

10 Handstand Push-ups

20 Power Snatch 75/53

Scaling for Rope Climb is 3 Sit-to-stand per Rope Climb, or 5 Pull-ups. Remember when scaling the HSPU, scale the load, not the range of motion.

Extra Work:

4) Ring Muscle-up: 3 x Max Reps

Rest 3 minutes between sets. If you can’t do a Ring Muscle-up do 2 sets each of Max Ring Dips and Max Ring Pull-ups, both Strict.

5) Barbell Sotts Press: 3 x 10

Rest 90 seconds between sets.

6) Hollow Position: Accumulate 3 minutes

Keep track of total attempts and total time to complete.

For results post weights for all Olympic Work along with Rounds and Reps completed for Met-con plus any scaling used. If you did Extra Work post reps, weights, etc.

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