WOD:

1) Snatch: 15-20 minutes to Establish a 1RM

Warm-up and rest as needed. This should be a Max Squat Snatch

2) Clean and Jerk: 15-20 minutes to Establish a 1RM

Warm-up and rest as needed. This should be a Max Squat Clean and Split Jerk

3) AQAP:

100 Burpee Box Jumps 24/20

Extra Work:

4) Banded Good Mornings: 3 x 15

Rest 90 seconds between sets. Put an emphasis on driving up aggressively as the tension increases.

5) Band Pullaparts: 3 x 15

Rest 90 seconds between sets.

6) Band Kneeling Ab Pull Downs: 3 x 15

Rest 90 seconds between sets.