WOD:

1) 3-position Squat Snatch: 1-1-1-1-1

Warm-up as needed. Perform 5 sets of 3-position Snatch hitting a total of 15 Snatches. Rest 90-120 seconds between sets. Goal is to establish a heavy 3-position Snatch.

2) 3-position Squat Clean: 1-1-1-1-1

Warm-up as needed. Perform 5 sets of 3-position Clean hitting a total of 15 Cleans. Rest 90-120 seconds between sets. Goal is to establish a heavy 3-position Clean.

3) 9 minute AMRAP:

3 Front Squats 205/135

6 Handstand Push-ups

9 Chest-to-bar Pull-ups

Extra Work:

4) Reverse Hyper: 3 x 15

Rest 90 seconds. Heavier than last time.

5) Barbell Roll Outs: 3 x 10

Rest 90 seconds between sets.

For results post weights of all sets of Olympic Work along with Rounds and Reps completed in Met-con and any scaling used. If you did Extra Work post weights/thoughts.

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