WOD:

1) Hang Snatch: 5 x 2

Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set.

2) Hang Clean: 5 x 2

Warm-up as needed. Rest 90 seconds between sets. No dropping the bar between reps. Build as heavy as you can. All sets should be within 80% of the days heaviest set.

3) AQAP:

100 Double-unders

20 Power Cleans 185/123

50 Wall Balls 20/14

20 Power Snatch 135/95

100 Double-unders

Extra Work:

4) Butterfly Pull-up: 10 minutes Practice

Work either a normal or Chest-to-bar. If you don’t have a traditional kipping pull-up work on that.

5) Farmers Carry: 5 x 100ft

Heavy as possible. Rest 90 seconds between sets.

6) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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