WOD:

1) Squat Clean and Split Jerk: 3 x 1 @ 85% of 1RM

Warm-up as needed. Rest 90 seconds between your working sets.

2) Squat Snatch: 3 x 1 @ 75% of 1RM

Rest 90 seconds between sets.

3) Clean Deadlift (Tempo 2.1.2): 3 x 2 @ 115% of 1RM Clean

Rest 90 seconds between sets.

4) 10 minute AMRAP:

1 Thruster 165/113

1 Muscle-ups

2 Thrusters 165/113

2 Muscle-ups

3 Thrusters 165/113

3 Muscle-ups

…and so on until 10 minutes is up

httpv://www.youtube.com/watch?v=xScEONXcp4Q

Some Thruster tips for you

Extra Work:

5) Row: 4 x 500m

Rest 2 minutes between sets. Hold fastest consistent pace.

6) Front Rack Bulgarian Split Squats: 3 x 5/side

Heavier than last time. Rest 90 seconds between sets.

For results post weights for all of your Olympic Movements and Rounds plus Reps finished for Met-con along with any scaling used. For Extra Work post time for each Rowing Interval and weight used for Bulgarian Split Squats.

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