WOD:

1) Squat Snatch: 3 x 1 @ 85% of 1RM

Warm-up as needed. Once into your work sets rest no more than 90 seconds between sets.

2) Squat Clean and Jerk: 3 x 1 @ 75% of 1RM

Warm-up as needed. Once into your work sets rest no more than 90 seconds between sets. These must be Split Jerks.

3) Snatch Pull: 3 x 3 @ 100% of 1RM Snatch

Rest 9o seconds between sets.

4) 12 minute AMRAP:

10 Burpees

10 Shoulder-to-Overhead 135/95

10 Barbell Lunges 135/95

Lunges are 5 each side with the bar on the back.

Extra Work:

5) Muscle-ups: 5 x 5

Rest 2 minutes between sets. If you can do this easily add a weight vest.

6) Hollow Position: Accumulate 3 minutes

Keep track of the number of attempts needed to accumulate this.